Creamy High-Protein Mediterranean Vegetable Soup Recipe (8 Ingredients, 30 Minutes) Soups Lunch Dinner Gluten-free Vegetables Vegetarian Mediterranean Diet Recipes Budget Recipes

If you're a healthy soup lover, then you will love this nutritious and delicious soup recipe. This creamy high-protein Mediterranean vegetable soup recipe takes the flavor and nutrition of the Mediterranean Diet and combines them in a savory soup that packs a protein punch.

This vegetarian soup is very easy to make. Here are the eight wholesome ingredients you need to make this flavorful gluten-free soup recipe: extra-virgin olive oil, zucchini, onion, garlic, riced cauliflower, fresh basil, chicken or vegetable broth, and cottage cheese. Check out the health benefits of zucchini, the health benefits of cauliflower and the health benefits of cottage cheese. The fresh parsley garnish is optional.

This soothing soup recipe starts out in a soup pot, as most soups do. But the secret to the velvety smooth texture is sending the cooked soup for a spin through your blender along with some protein-packed cottage cheese. The result is an energizing soup that's perfect for dinner, with hopefully some leftovers for a nourishing lunch the next day. We recommend serving some toasted bread or crunchy breadsticks for dipping into this creamy vegetable soup!

Cuisine: Mediterranean / American
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 8

Ingredients

• 2 tablespoons extra virgin olive oil
• 1 cup onion, diced
• 2 medium zucchini (about 3 cups), chopped
• 2 teaspoons minced garlic
• 24 ounces (1 bag) riced cauliflower
• 1/4 cup fresh basil, chopped
• 32 ounces chicken broth (or vegetable stock)
• 1 1/2 cups cottage cheese (divided)
• fresh parsley, for serving (optional)

Recipe Notes

• To make this soup vegetarian, use vegetable stock instead of chicken broth. To reduce sodium, use low-sodium broth.

• If your bag of cauliflower rice is frozen, remove it from the freezer before starting to cook. By the time you add the cauliflower to the pot, it should be partially defrosted already. You could use fresh cauliflower florets instead of a bag of cauliflower rice, if desired, but cooking time may be a bit longer.

• Before blending, allow soup to cool until it's at a temperature that's safe for your blender. My Breville Super Q blender advises: "Never blend boiling hot liquids. Allow temperature to drop before putting into the jug for blending." Alternatively, you can use an immersion blender.

• Garnish with fresh parsley, if desired.

• Store leftovers in an airtight container in the refrigerator and reheat in the microwave.

Here's how to make it:

1. In a large soup pot or dutch oven over medium heat, add the olive oil, onions and zucchini. Stir to combine and sauté for a couple of minutes.
2. Add the garlic, cauliflower rice and basil. Season with sea salt and black pepper, to taste, if desired. Sauté vegetables for a few minutes until crisp-tender.
3. Add the chicken broth to the pot. Stir to combine and bring to a boil. Reduce heat and simmer for a few minutes, or until vegetables are soft. Remove from heat, pour into a large mixing bowl and allow soup to cool a bit.
4. Once the soup can be safely placed into the blender (see Recipe Notes), pour about one-third of the soup into the blender jug. Add 1/2 cup of cottage cheese and blend until smooth. Pour blended soup back into the original soup pot. Repeat this step three times until all soup is blended with all the cottage cheese. Alternatively, you can keep the soup in the pot and use an immersion blender.
5. Heat up the soup to your desired temperature. Garnish with fresh parsley, if desired, and serve.

Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. Any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.

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