A Mediterranean soup is an essential part of the Mediterranean diet and is known for its use of healthy, low-calorie and low-fat ingredients. Research has revealed that Mediterranean foods are much healthier than most other foods of the world and people who follow this diet tend to live longer and are disease-free. In essence, a Mediterranean diet is a UNESCO recognized diet that has been inspired by South Italy's traditional dietary pattern.
When making Mediterranean soups, typically 'unhealthy' ingredients like butter, cheese, sugar, high amount of salt, oils, animal fat and heavy dairy products are either completely avoided or used in very controlled quantities.
While Mediterranean soups themselves have been a part of the Southern Italian diet patterns since the ancient times or middle ages, their popularity has grown a lot over the recent years, since the world started recognizing their health benefits. One of the many reasons for the popularity of these soups is that despite being low-calorie and low-fat, these do not compromise on taste.
Common Ingredients Used in Preparation of Mediterranean Soups
Fruits, vegetables, broth, oil and dairy products that are low in saturated fats, and high in unsaturated fats, high in monounsaturated fat and dietary fiber are included in preparation of a Mediterranean soup. Legumes, unrefined cereals, fibrous and low-sugar fruits, vegetables and fish are the most commonly used products. Their consumption is always 'high' in a Mediterranean diet; and therefore, these are important soup ingredients.
Meat and meat products, dairy products and alcohol are consumed in very controlled quantities; and therefore, their use as soup ingredients is also limited to a few recipes. Even when used, the quantities are very less and this makes Mediterranean soups much healthier than those found in other cuisines or most other diet plans.
Olive oil is probably the most important Mediterranean diet ingredient. It is used extensively in cooking and even when making soups, the oil is an important ingredient. Although butter and cheese are mostly avoided altogether, if to be used, these are either used very sparingly or replaced with margarine and yogurt.
Preparation Overview of Mediterranean Soups
Although a Mediterranean soup is prepared much like most other soups of the world, the use of low-fat and quick-cooking ingredients makes these soups an easy-to-make dish. Mostly, it does not take very long to prepare Mediterranean soups. Sometimes, however, a soup needs to be slow-cooked and this could take a little longer than usual. The ingredients are all prepared as required (chopped, diced, sliced, etc.) and then mixed together in a pot. Broth is added to the pot's contents and the soup is then cooked till it has reached the desired level of doneness.
While cooking Mediterranean soups, the most important thing to watch our for is burning and/or overcooking. None of the ingredients are fried, in any way, and toppings are usually skipped, although a basil or mint leaf might occasionally be used as garnish.
Popular Mediterranean Soup Recipes
Mediterranean Soups Trivia
Research has revealed that people who adhere to a Mediterranean diet and include Mediterranean Soup in their daily food menu tend to live at least 20 years longer than people who choose a diet that is high in fat, calorie and cholesterol levels.