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A close up bowl of one Mediterranean Soup or Autumn Squash soup topped with lemon slices, pistou and surrounded by pumpkin

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.