Mediterranean Soup

This Mediterranean Soup is an Autumn Squash Soup that’s infused with cinnamon. It’s the most pleasant and unique combination of flavors you’ll ever taste! Try this cozy Mediterranean Soup Recipe and get to know why it’s a hit at the cooking school everytime I make it!

Soups are always on my list of comfort food, and this particular one is an all time favorite. Now just to clarify, I really don’t miss a single cold winter soup loving day during the summer. But this Mediterranean soup may make me miss rainy days!

Soup season or not, this cozy delicious soup can be served all year long!

MEDITERRANEAN SOUP 

This Mediterranean soup is a beautiful fusion of Spain and Morocco. Two beautiful and rich cultures with serious delicious food!

The soup is loaded with Autumn squash so it’s an excellent source of protein, fibre and veggie goodness.

It’s warm, comforting and a perfect rainy day companion. Tender roasted butternut squash, pear and cinnamon are simmered with herbs for a vibrant tasting hearty soup–a must try flavor and mood booster!

You can completely make this soup vegan by using a vegan yogurt alternative. 

AUTUMN SQUASH SOUP 

This lovely soup today is not to be confused with Panera’s Autumn squash soup, because they’re quite different. 

I can promise you that once you try this flavor infused Autumn squash soup, you’ll probably now look for the Panera copy cat anymore. 

Here’s why we LOVE this soup:

• Flavor flavor flavor!
• Butternut squash is roasted before being added to the soup. Roasting the squash brings out the sweetness and intensifies the flavor too.
• It’s a one pot meal.
• All the ingredients are super simple and you probably have them all on hand!
• I add white beans for creaminess here which is a trick I use in many of my Soup Recipes .
• Pear is probably a secret ingredient as well. It adds a touch of fruity sweetness, yet your soup won’t really taste anything like pear.
• Cinnamon is a common spice in savory Mediterranean cooking. It’s best to use whole cinnamon sticks here so that you can remove them once the soup is ready.
• The autumn squash (i used butternut squash) takes on the sweetness and cinnamon so beautifully! It’s as if they were made for each other!
• The soup is thick and luscious without the cream.
• Walnuts here add so much richness and creamy feel to the soup as well!
• I add a fancy (optional) parsley, lemon and pistachio toppings for texture but it’s SO good!

HOW TO MAKE MEDITERRANEAN SOUP

I love roasting my butternut squash in this recipe before I add it to the soup.

It takes about 10 minutes and in the meantime you can prepare the other steps in the soup so it’s all ready in time.

Roasting brings out so much wonderful flavor in the squash and concentrates the sweetness. It also preserves much of the veggie’s nutrients, which is always a bonus.

The squash is mixed with the soup and it’s set to simmer so all the flavours come together. If you remember in this cauliflower hazelnut pear soup, I love adding canned white beans towards the end of the soup because they add thickness and offer a nice smooth texture with much added fibre and protein. I do the same thing here.

And I add the walnut for a faint flavor and extra creamy feel. You can add any other type of nut if you like, it’ll still give you the smooth creamy feel.

Blend all using an immersion blender or in your vitamix blender and serve with the crunchy topping!

Pistou Topping:

This easy pistou topping for the soup is completely optional yet it adds the perfect crunch you’re looking for!

In a bowl simply blend chopped pistachios, parsley, salt, pepper lemon juice and a touch of olive oil. Swirl that over the soup and that’s it!

MEDITERRANEAN SOUP RECIPE TIPS

• Use any type of autumn squash you like, or a combo. Today I used butternut squash.
• Roasting the squash intensifies it’s flavor more.
• Adding pear to the soup brings out the sweetness of the squash only, so your soup won’t taste like pear.
• Cinnamon is a common savory spice in Mediterranean cooking and you’ve probably not tried it before, so here’s an opportunity to.
• Its best to use a cinnamon stick not ground cinnamon here so you can remove it easily. 
• Walnuts add a creamy rich taste to the soup once blended.
• Likewise the white beans add a creamy luscious feel to the soup without having to add cream. 
• For extra creamy feel, add a touch of Greek yogurt to the soup or use a vegan alternative.
• Serve with the pistou for a texture contrast that can’t be beat!
• Keep leftover of the Mediterranean soup in the fridge for up to 6 days or freeze it for 4 months.
• Serve warm or cool.
• ENJOY!

This Mediterranean  squash soup has made its way to many of my cooking classes and it was always a hit. I encourage you to try it next time you’re in a soup-y mood.

SOUP RECIPES

Butternut Squash Soup Recipe

Luscious Carrot Tomato Basil Soup

The Best Lasagna Soup

Walnut Squash Soup In Squash Cups

Smooth Blue Cheese Broccoli Soup

Moroccan Lentil Beans Soup

Sweet Potato Black Bean Soup

4.78 from 9 votes

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Mediterranean Soup

This Mediterranean Soup is an Autumn Squash Soup that's infused with cinnamon. It's the most pleasant and unique combination of flavors you'll ever taste! Try this cozy Mediterranean Soup Recipe and get to know why it's a hit at the cooking school everytime I make it!

Course Soup

Cuisine Mediterranean

Keyword Autumn squash soup, Mediterranean soup, mediterranean soup recipe, Soup recipe, squash soup recipe

Prep Time 10 minutes

Cook Time 40 minutes

Total Time 55 minutes

Servings 6

Calories 223 kcal

Author Mahy

Ingredients

• 1 butternut squash , peeled and cut into 1 inch pieces
• 2 Tbsp . extra virgin olive oil
• 1 pinch salt
• 2 Tbsp . extra virgin olive oil
• 1 small yellow onion
• 2 large cloves garlic
• ½ tsp . salt
• 1 pinch black pepper
• 1 teaspoon of dried oregano
• 2 Tbsp . fresh oregano , divided
• 2 cups low sodium chicken stock (or vegetable stock)
• 1 stick cinnamon
• ½ cup canned white kidney beans , rinsed
• 1 small pear , peeled, cored and chopped into ½” pieces
• 2 Tbsp . walnut pieces
• ¼ cup Greek yogurt (or whipping cream), omit if vegan
• 2 Tbsp . fresh parsley , chopped

Pistou

• 2 tablespoons pistacho chopped
• 1 tablespoon parsley or any herb you like chopped
• pinch salt and pepper
• 1 tablespoon olive oil
• 1/2 teaspoon lemon juice

Instructions

1. Preheat the oven to 425F.
2. Toss the squash with olive oil and salt.
3. Spread onto roasting pan and roast until fork tender, about 25 minutes; set asideto cool.
4. In a medium sized pot over medium-high heat, add the olive oil and sauté the onion until soft. Add 1 teaspoon of dried oregano and garlic; sauté until fragrant, about 1 minute.
5. Add the cooled squash, pear, broth, cinnamon stick, salt and pepper; cover and let it come to a boil.
6. Once boiling, add the beans and walnuts; lower the heat to allow the soup to gently cook over low heat until all of the flavours mix and the pears are fork tender, about 20 minutes.
7. Remove the cinnamon stick and using the immersion blender, smooth out the ingredients.
8. Add the yogurt very gradually, mixing with a whisk to make sure it blends well and turns the soup very creamy.
9. Season the soup; add the fresh oregano and parsley.

10. To make the pistou: combine all ingredients in a bowl and top the soup.

Recipe Notes

MEDITERRANEAN SOUP RECIPE TIPS

• Use any type of autumn squash you like, or a combo. Today I used butternut squash.
• Roasting the squash intensifies it's flavor more.
• Adding pear to the soup brings out the sweetness of the squash only, so your soup won't taste like pear.
• Cinnamon is a common savory spice in Mediterranean cooking and you've probably not tried it before, so here's an opportunity to.
• Its best to use a cinnamon stick not ground cinnamon here so you can remove it easily. 
• Walnuts add a creamy rich taste to the soup once blended.
• Likewise the white beans add a creamy luscious feel to the soup without having to add cream. 
• For extra creamy feel, add a touch of Greek yogurt to the soup or use a vegan alternative.
• Serve with the pistou for a texture contrast that can't be beat!
• Keep leftover of the Mediterranean soup in the fridge for up to 6 days or freeze it for 4 months.
• Serve warm or cool.
• ENJOY!

Nutrition Facts

Mediterranean Soup

Amount Per Serving

Calories 223 Calories from Fat 108

% Daily Value*

Fat 12g18%

Saturated Fat 2g13%

Cholesterol 1mg0%

Sodium 266mg12%

Potassium 662mg19%

Carbohydrates 27g9%

Fiber 6g25%

Sugar 7g8%

Protein 6g12%

Vitamin A 13423IU268%

Vitamin C 31mg38%

Calcium 128mg13%

Iron 2mg11%

* Percent Daily Values are based on a 2000 calorie diet.

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