Mediterranean Diet Classic Clam Soup
Dive into the vibrant flavors of the Mediterranean with this classic clam soup, a perfect harmony of fresh seafood and aromatic vegetables. This recipe combines tender, briny clams with a medley of finely sliced fennel, carrots, and celery, all simmered in a savory blend of white wine, tomatoes, and fish or vegetable broth. Infused with fresh thyme, bay leaf, and a touch of red pepper flakes for a subtle kick, it delivers a wholesome and warming experience that’s ideal for fans of heart-healthy Mediterranean cuisine. Quick to prepare in under an hour, this elegant soup is finished with a sprinkle of fresh parsley and a squeeze of lemon, ensuring every bowl is bursting with freshness. Perfect for a light dinner or an enticing appetizer, it’s a seafood lover’s dream that’s as nutritious as it is flavorful.
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Recipe Information
Ingredients
- 2 pounds fresh clams
- 3 tablespoons olive oil
- 1 medium onion, finely chopped
- 3 garlic cloves, minced
- 1 fennel bulb, finely sliced
- 1 medium carrot, diced
- 1 celery stalk, diced
- 14 ounces canned tomatoes, chopped
- 1 cup dry white wine
- 4 cups fish or vegetable broth
- 2 sprigs fresh thyme
- 1 bay leaf
- 0.5 teaspoon red pepper flakes
- 1 teaspoon salt
- 0.5 teaspoon ground black pepper
- 2 tablespoons fresh parsley, chopped
- 1 lemon wedges, for serving
Instructions
Rinse the clams under cold water and scrub the shells to remove any grit. Discard any clams with cracked shells or that remain open after you tap them lightly.
Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook for 3-4 minutes until translucent.
Add the minced garlic, fennel, carrot, and celery to the pot. Cook for another 5-6 minutes, stirring occasionally, until the vegetables begin to soften.
Stir in the chopped tomatoes and continue to cook for 2 minutes.
Pour in the dry white wine and simmer for about 3 minutes to reduce slightly.
Add the fish or vegetable broth, thyme, bay leaf, red pepper flakes, salt, and black pepper. Bring the mixture to a gentle simmer.
Add the cleaned clams to the pot, cover, and cook for 6-8 minutes or until the clams have opened. Discard any clams that have not opened.
Taste the soup and adjust seasonings if necessary.
Serve hot in individual bowls, garnished with fresh parsley and a wedge of lemon on the side.
Nutrition Facts
Calories |
2173 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.3 g | 80% | |
| Saturated Fat | 8.8 g | 44% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 608 mg | 203% | |
| Sodium | 5715 mg | 248% | |
| Total Carbohydrate | 110.4 g | 40% | |
| Dietary Fiber | 15.3 g | 55% | |
| Total Sugars | 31.0 g | ||
| Protein | 242.0 g | 484% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1152 mg | 89% | |
| Iron | 260.7 mg | 1448% | |
| Potassium | 8234 mg | 175% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
