Mediterranean Feel-Good Soups for Fall

As we transition from fall into the holidays, staying mindful of our health goals can help us enjoy the season without feeling run down or overwhelmed.

One way to do that is with delicious, protein, and nutrient- packed soups that bring the rich flavors of the Mediterranean right to your table.

These recipe ideas are designed to be as nourishing as they are satisfying, offering a simple way to stay full, energized, and ready for whatever the holiday season brings.

Tips for Making Healthy and Delicious Soups for Chilly Days  

1. Use Lean Proteins – Lean proteins, such as chicken breast, turkey, or fish, are classic in Mediterranean cooking and help keep saturated fats low while boosting the protein content of soups. Plant-based options, like chickpeas and lentils, also fit well into Mediterranean dishes. 
2. Add Mediterranean Flavors with Herbs and Spices – Incorporate herbs like rosemary, thyme, and oregano to give soups an aromatic boost. Garlic, onion, and a touch of olive oil will create a fragrant base while adding depth and anti-inflammatory benefits.
3. Incorporate Nutrient-Rich Vegetables – Classic Mediterranean vegetables like spinach, tomatoes, zucchini, and peppers are packed with antioxidants and vitamins that complement the protein content and create a well-rounded, nutritious meal.
4. Top with Healthy Fats – A drizzle of olive oil or a sprinkle of nuts and seeds on top adds healthy fats, which enhance satiety and support heart health.
5. Batch Cooking for Convenience – Make a big pot of soup and freeze portions for easy, nutrient-dense meals throughout the week.

Here’s a basic recipe that you can make your own by adding your favorite veggies, seasonings—even your choice of pasta. I’ve used garbanzo bean or gluten-free brown rice pastas that are delicious. Even Mr. Non-Compliant likes them!

Lemon Chicken & Orzo Soup  

This Mediterranean twist on classic chicken soup includes orzo and lemon for a refreshing, cozy meal rich in nutrients, protein, and flavor. 

Ingredients:

• 1 tbsp olive oil
• 1 lb boneless, skinless chicken breast, cubed
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 large carrot, diced
• 1 celery stalk, diced
• 4 cups low-sodium chicken broth
• 1/2 cup orzo (or other small pasta)
• Juice and zest of 1 lemon
• 1 tsp dried oregano
• Salt and pepper, to taste
• Fresh dill or parsley, for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add chicken pieces and cook until browned, about 5–7 minutes. Remove and set aside.
2. In the same pot, add onion, garlic, carrot, and celery, cooking until softened, about 5 minutes.
3. Pour in chicken broth and bring to a boil. Add orzo, chicken, lemon zest, lemon juice, and oregano.
4. Reduce to a simmer and cook for 10–12 minutes, or until orzo is tender.
5. Season with salt and pepper. Garnish with fresh dill or parsley before serving.

Grab your favorite bowl, fill it up with flavor, and savor the feeling of staying on track, one delicious spoonful at a time.

Sending love,
Health Coach Carol

“The secret ingredient to every meal is love. And also garlic.”—Michael Sorrentino