21 Comforting, Creamy Soups for the Mediterranean Diet

By

Danielle DeAngelis

Published on March 8, 2023

Reviewed by Dietitian

Jessica Ball, M.S., RD

Creamy Chicken Soup with Sun-Dried Tomatoes — Photo: Photography / Brie Passano, Styling / Sammy Mila / Holly Raibikis

Enjoy a comforting and creamy soup for lunch or dinner with one of these healthy recipes. Featuring nutritious ingredients like veggies, lean protein, healthy fats and legumes, these cozy soups can fit seamlessly into one of the healthiest eating patterns around: the Mediterranean diet. Recipes like our Creamy Chicken, Vegetable & Sun-Dried Tomato Soup and Lobster & Corn Chowder are delicious, warming and balanced bowls you'll want to make again and again.

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Creamy Wild Rice & Mushroom Soup

Creamy Wild Rice & Mushroom Soup

Mushrooms add earthiness and umami flavor in this creamy, one-pot soup recipe. This vegetarian soup will thicken as it sits, so be mindful that the consistency may change when you're done cooking.

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Pumpkin Curry Soup

This easy soup recipe mixes in allspice, curry powder, spicy chiles and ginger to give this pumpkin curry soup a Jamaican feel. While habanero is traditional, jalapeños provide a mellower kick.

03 of 21

Creamy Chicken, Vegetable & Sun-Dried Tomato Soup

Creamy Chicken Soup with Sun-Dried Tomatoes — Photography / Brie Passano, Styling / Sammy Mila / Holly Raibikis

This creamy soup is packed with vegetables, including zucchini and carrots. Precooked chicken saves time and energy, so you can make this cozy soup on a busy weeknight, or any day when it's cold out.

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Turkey & Wild Rice Soup with Vegetables

Thanksgiving turkey leftovers have never been so delicious. Wild rice adds a nutty flavor--plus extra protein and fiber--to this creamy, hearty soup. Try this easy, healthy turkey recipe to help you use your holiday extras.

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Creamy Tomato Soup with Tortellini

If you're a fan of the classic dipping duo of toasty grilled cheese and tomato soup, then you'll want to try this combo. Cheese-filled pasta floating in an earthy tomato base gives you that same creamy and delicious mashup without all the crumbs. This family-friendly tomato tortellini soup is popular with kids, but adults will love it too, for both its flavor and less than 30 minutes of active cook time.

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Lobster & Corn Chowder

Lobster & Corn Chowder

The trick to making this healthy lobster chowder recipe have tons of rich flavor is to start with great fish stock. (The best is often in the freezer case at the supermarket.) Then cook the lobsters in the stock to intensify its flavor. There is no flour added in this healthy soup, so it's lighter than a typical creamy chowder--plus it's gluten-free.

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Creamy White Bean Soup

Creamy White Bean Soup — Caitlin Bensel

This light, creamy white bean soup recipe is richly flavored thanks to plenty of beans, veggies and Parmesan cheese.

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Easy Chicken & Broccoli Soup

Easy Chicken Broccoli Soup — Jennifer Causey

This easy chicken and broccoli soup is creamy and luscious, but still light. The broccoli florets absorb the creamy soup base, while the chicken stays tender. This is the perfect soup to make on a busy weeknight when you have leftover roast chicken or rotisserie chicken on hand. While the recipe calls for chicken breasts, if thighs are what you have on hand, feel free to use those.

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Cauliflower Soup with Smoked Gouda

This healthy cauliflower soup recipe gets its great flavor from two smoked ingredients--paprika and Gouda. A hearty serving of crunchy croutons makes it filling.

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Cream of Mushroom & Barley Soup

This sophisticated take on creamy mushroom soup is rich with earthy porcini mushrooms and has the added goodness of whole-grain barley.

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Alaskan Cod Chowder

In this healthy fish chowder recipe, heavy cream is replaced with milk and flour-thickened fish (or seafood) broth and we keep sodium amounts reasonable with lower-sodium broth. By making your own homemade fish chowder, you'll save up to 300 calories, 20 grams of saturated fat and 500 milligrams of sodium per serving compared to many store-bought or restaurant chowders.

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Chicken Mulligatawny

Chicken Mulligatawny

Mulligatawny, which literally means "pepper water," is an English interpretation of an Indian dish. It has seemingly limitless versions, but most have curry and a bit of chicken. We've added tart Granny Smith apples, plenty of spice and a touch of coconut milk.

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Creamy Roasted Cauliflower Soup

Creamy Roasted Cauliflower Soup — Antonis Achilleos

This roasted cauliflower soup recipe is the perfect balance of texture and flavor. Lemon juice adds brightness while crushed red pepper adds a touch of heat. Toasted nuts bring a bit of crunch to this creamy soup.

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Creamy Mushroom & Spinach Soup with Wild Rice

Creamy Mushroom & Spinach Soup with Wild Rice — Marty Baldwin

Packed with vegetables, this creamy soup comes together easily for a warming meal. Wild rice adds a boost of protein and fiber, but you could substitute another whole grain like brown rice or barley, if you prefer.

15 of 21

Roasted Cauliflower & Potato Curry Soup

Karla Conrad

In this healthy cauliflower soup recipe, roasting the cauliflower first adds depth and prevents the florets from turning to mush. A little tomato sauce and coconut milk give the broth a rich, silky texture. Serve with a dollop of sour cream or yogurt, if desired.

16 of 21

Creamy Peanut Soup with Sage

a recipe photo of the Creamy Peanut Soup served in bowls with peanuts and green onions topping — Ali Redmond

This creamy peanut soup lets the flavor of the peanuts truly shine, and fresh sage adds a nice autumnal flavor. While we often call for natural peanut butters in our recipes, they're not recommended here, as they can make the soup gritty and oily.

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Cream of Turkey & Wild Rice Soup

Cream of Turkey & Wild Rice Soup

Got leftover cooked chicken or turkey? Cook up a pot of soup! This low-sodium soup recipe is a healthier twist on a classic creamy turkey and wild rice soup that hails from Minnesota. Serve with a crisp romaine salad and whole-grain bread.

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Potato, Leek & Asparagus Soup

Potato, Leek & Asparagus Soup — Charlotte & Johnny Autry

Rather than tossing your potato peels, asparagus stalks and leek tops, cook them down into this soup instead. Once tender, they'll blend right in. Plus, they contain prebiotic fiber to help feed the good bugs in your gut. We reserve the asparagus tips to pan-fry with peas for a bright green garnish.

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Butternut Squash Soup with Avocado & Chickpeas

Jazz up a can of soup by adding protein with chickpeas and flavor with curry powder. Stir in a little Greek yogurt to make it creamy.

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Tilapia Corn Chowder

This light soup is a great way to slip fresh corn (and tilapia, of course!) into your late-summer menu. Make it a meal: Enjoy with a mixed green salad and oyster crackers.

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Curried Parsnip & Apple Soup

This creamy parsnip and apple soup recipe has amazing flavor from the combination of curry powder, coriander, cumin and ginger. Be sure to use fresh curry powder when making this soup. Not sure if yours is fresh? Open the jar: the aroma should meet your nose immediately. Serve with flatbread or whole-wheat rolls.

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