Mediterranean Diet Winter Melon Soup
Warm up your winter evenings with this hearty and nutritious Mediterranean Diet Winter Melon Soup, a dish that strikes the perfect balance between flavorful and healthy. Combining tender winter melon cubes with the robust savor of yellow onion, garlic, and a blend of Mediterranean herbs and spices like oregano and cumin, this soup bursts with vibrant taste in every spoonful. A splash of lemon juice and fresh parsley add a refreshing finish while the low-sodium vegetable broth and olive oil keep it light yet satisfying. Ready in just 45 minutes, this recipe is a wonderful choice for anyone seeking a wholesome, plant-based meal that aligns with the Mediterranean diet principles. Serve it steaming hot and let the comforting aroma transform your dinner table into a Mediterranean haven!
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Recipe Information
Ingredients
- 500 grams winter melon
- 2 tablespoons extra-virgin olive oil
- 1 medium yellow onion
- 3 pieces garlic cloves
- 900 milliliters low-sodium vegetable broth
- 400 grams canned diced tomatoes (no salt added)
- 2 tablespoons lemon juice
- 2 tablespoons fresh parsley
- 1 teaspoon dried oregano
- 0.5 teaspoons ground cumin
- 1 teaspoon sea salt
- 0.25 teaspoon black pepper
Instructions
Peel and deseed the winter melon, then cut it into 1-inch cubes.
Dice the yellow onion and mince the garlic cloves.
Heat the olive oil in a large pot over medium heat.
Add the diced onion and cook for 3-4 minutes, until softened and translucent.
Stir in the minced garlic and cook for another 30 seconds, until fragrant.
Add the diced tomatoes (with their liquid), winter melon cubes, and vegetable broth to the pot.
Season with dried oregano, ground cumin, sea salt, and black pepper, then stir to combine.
Bring the soup to a boil over medium-high heat, then reduce the heat to low, cover, and simmer for 20-25 minutes, or until the winter melon is tender.
Stir in the lemon juice and finely chopped fresh parsley just before serving.
Taste and adjust seasoning, if needed. Serve hot with a drizzle of olive oil if desired.
Nutrition Facts
Calories |
633 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.0 g | 54% | |
| Saturated Fat | 7.2 g | 36% | |
| Polyunsaturated Fat | 4.2 g | ||
| Cholesterol | 10 mg | 3% | |
| Sodium | 4029 mg | 175% | |
| Total Carbohydrate | 60.0 g | 22% | |
| Dietary Fiber | 13.0 g | 46% | |
| Total Sugars | 26.7 g | ||
| Protein | 7.8 g | 16% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 269 mg | 21% | |
| Iron | 5.9 mg | 33% | |
| Potassium | 1775 mg | 38% | |
*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.
