Mediterranean Diet Hearty Meat and Vegetable Soup
Warm, nourishing, and brimming with flavor, this Mediterranean Diet Hearty Meat and Vegetable Soup is the perfect comfort food with a healthy twist! A rich blend of lean ground beef, vibrant veggies like carrots, zucchini, and kale, and aromatic herbs like oregano and basil, this soup is simmered to perfection in a savory broth. Enhanced with a hint of fresh parsley and brightened by a splash of lemon juice, it’s a delightful combination of wholesome and bold Mediterranean flavors. Ready in about an hour, this one-pot meal is both nutrient-packed and satisfying, making it an ideal choice for anyone embracing the heart-healthy Mediterranean lifestyle. Perfect for busy weeknights or make-ahead meals, this soup is a flavorful way to warm your soul while staying guilt-free!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 500 grams lean ground beef
- 1 large onion, finely chopped
- 2 medium carrots, diced
- 3 stalks celery stalks, diced
- 1 medium zucchini, diced
- 1 large red bell pepper, chopped
- 3 cloves garlic cloves, minced
- 400 grams canned diced tomatoes
- 6 cups low-sodium chicken or vegetable broth
- 2 cups kale, chopped
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon lemon juice
Instructions
Heat the olive oil in a large pot over medium heat.
Add the ground beef and cook, breaking it apart with a wooden spoon, until it's browned.
Remove the beef from the pot and set aside, draining any excess fat if necessary.
In the same pot, add the onion, carrots, and celery, cooking until the vegetables are soft, about 5 minutes.
Stir in the zucchini, red bell pepper, and garlic, sautéing for another 3-4 minutes.
Return the browned beef to the pot, then add the canned tomatoes and broth. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low and let it simmer gently.
Add the kale, oregano, basil, salt, and pepper to the pot.
Continue to simmer the soup, partially covered, for about 20-25 minutes, allowing the flavors to meld together.
Stir in the fresh parsley and lemon juice just before serving.
Taste and adjust seasoning if necessary.
Serve hot, garnished with additional parsley if desired.
Nutrition Facts
Calories |
1603 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 82.6 g | 106% | |
| Saturated Fat | 23.5 g | 118% | |
| Polyunsaturated Fat | 6.1 g | ||
| Cholesterol | 318 mg | 106% | |
| Sodium | 4346 mg | 189% | |
| Total Carbohydrate | 87.2 g | 32% | |
| Dietary Fiber | 25.6 g | 91% | |
| Total Sugars | 39.5 g | ||
| Protein | 128.3 g | 257% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 661 mg | 51% | |
| Iron | 21.5 mg | 119% | |
| Potassium | 3890 mg | 83% | |
*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.
