Nutrition-Wise Series: Mediterranean-Inspired Soup Tips for Hearty, Wholesome Meals

Registered Dietitian Nutritionist Penny Clark shares creative ways to give your soups a Mediterranean flair using Frontier Soups' Hearty Meal Soup Mixes.

The Mediterranean diet is praised for promoting heart health, longevity, and vibrant flavors. It emphasizes vegetables, whole grains, legumes, nuts, and healthy fats. With a few simple tweaks, you can bring these time-honored principles into your soup pot using our naturally wholesome soup mixes.

Mediterranean-Inspired Soup Upgrades

• Add a splash of olive oil for healthy fats

• Top with chopped nuts or seeds instead of cheese

• Incorporate legumes, whole grains, and colorful vegetables

• Garnish with fresh herbs like basil, parsley, or oregano

• Use seafood or plant-based proteins when possible

California Gold Rush White Bean Chili

• Add fresh lime wedges, chopped cilantro, and a dollop of plain Greek yogurt instead of sour cream

• Serve with a whole grain side like farro or bulgur

Colorado Campfire Chicken Stew

• Top each bowl with 1 tablespoon chopped, unsalted walnuts

• Drizzle with olive oil and sprinkle fresh parsley before serving

Dakota Territory Beef Barley Bean Stew

• Stir in a handful of chopped spinach in the last few minutes of cooking

• Serve with a slice of whole grain bread and a drizzle of olive oil

Illinois Prairie Corn Chowder

• Add a squeeze of lemon and top with chopped flat-leaf parsley

• Serve with grilled shrimp or scallops for a Mediterranean protein

Indiana Harvest Sausage Lentil Soup

• Add 3/4 cup raisins or 1 diced apple with tomatoes for a fruit-forward twist

• Use lean turkey sausage and garnish with chopped nuts or olives

Little Italy Wedding Soup

• Replace Parmesan cheese with 1 tablespoon chopped, unsalted pecans

• Add sautéed zucchini or roasted red peppers for extra vegetables

Louisiana Backyard Cajun Gumbo

• Top with a spoonful of olive tapenade or sprinkle with toasted sunflower seeds

• Swap sausage for grilled eggplant or seasoned tofu

Michigan Ski Country Chili

• Finish with a spoonful of Greek yogurt blended with scallions or cilantro

• Garnish with unsalted sunflower seeds for crunch

Minnesota Heartland 11-Bean Soup

• Add a squeeze of lemon and a dash of olive oil before serving

• Stir in chopped kale or chard at the end of cooking

Nebraska Barnraising Split Pea Soup

• Serve with crusty whole wheat bread and garnish with chopped fresh herbs

New York Corner Café Minestrone

• Replace Parmesan with fresh basil or a drizzle of olive oil

• Add grilled white fish or scallops for protein

Ohio Valley Vegetable Soup

• Finish with fresh oregano or thyme

• Add roasted chickpeas for added crunch and protein

Spiced & Sweet Butternut Squash and Lentil Soup

• Garnish with chopped nuts or seeds and a drizzle of olive oil

• Add a spoonful of Greek yogurt for creaminess

Texas Wrangler Black Bean Soup

• Top with diced avocado and unsalted cashews

• Finish with citrus zest and fresh herbs like cilantro or oregano

Vermont Farmhouse Apple Sausage and Bean Soup

• Add a touch of curry powder or chopped chili pepper for warmth

• Finish with chopped almonds or sunflower seeds

Mediterranean-style cooking is easy, delicious, and rewarding. These simple upgrades bring out the vibrant potential in every bowl. Share your soup creations with us @frontiersoups using #MediterraneanWithFrontierSoups!