Mediterranean Diet Classic Clam Soup

Dive into the flavors of the Mediterranean with this Classic Clam Soup, a wholesome and aromatic dish that perfectly aligns with the Mediterranean diet. Brimming with tender, fresh clams simmered in a savory broth of dry white wine, fish or vegetable stock, and a medley of vegetables like fennel, celery, and carrots, this recipe is a celebration of fresh, nutritious ingredients. Infused with garlic, thyme, and a hint of red pepper flakes, each spoonful offers a balance of zest and warmth. This quick and healthy recipe, ready in under an hour, is ideal for a comforting dinner or an impressive appetizer. Serve this vibrant soup with a sprinkle of fresh parsley and a squeeze of lemon for a burst of citrusy brightness that will transport your taste buds straight to the Mediterranean coast!

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 2 pounds fresh clams
• 3 tablespoons olive oil
• 1 medium onion, finely chopped
• 3 garlic cloves, minced
• 1 fennel bulb, finely sliced
• 1 medium carrot, diced
• 1 celery stalk, diced
• 14 ounces canned tomatoes, chopped
• 1 cup dry white wine
• 4 cups fish or vegetable broth
• 2 sprigs fresh thyme
• 1 bay leaf
• 0.5 teaspoon red pepper flakes
• 1 teaspoon salt
• 0.5 teaspoon ground black pepper
• 2 tablespoons fresh parsley, chopped
• 1 lemon wedges, for serving

Directions

Step 1

Rinse the clams under cold water and scrub the shells to remove any grit. Discard any clams with cracked shells or that remain open after you tap them lightly.

Step 2

Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook for 3-4 minutes until translucent.

Step 3

Add the minced garlic, fennel, carrot, and celery to the pot. Cook for another 5-6 minutes, stirring occasionally, until the vegetables begin to soften.

Step 4

Stir in the chopped tomatoes and continue to cook for 2 minutes.

Step 5

Pour in the dry white wine and simmer for about 3 minutes to reduce slightly.

Step 6

Add the fish or vegetable broth, thyme, bay leaf, red pepper flakes, salt, and black pepper. Bring the mixture to a gentle simmer.

Step 7

Add the cleaned clams to the pot, cover, and cook for 6-8 minutes or until the clams have opened. Discard any clams that have not opened.

Step 8

Taste the soup and adjust seasonings if necessary.

Step 9

Serve hot in individual bowls, garnished with fresh parsley and a wedge of lemon on the side.

Nutrition Facts

Serving size	(2960.2g)

Amount per serving	% Daily Value*
Calories	2173.2

Total Fat 62.3g	0%
Saturated Fat 8.8g	0%
Polyunsaturated Fat 4.0g
Cholesterol 607.8mg	0%
Sodium 5715.4mg	0%
Total Carbohydrate 110.4g	0%
Dietary Fiber 15.3g	0%
Total Sugars 31.0g
Protein 242.0g	0%

Vitamin D 0IU	0%
Calcium 1151.8mg	0%
Iron 260.7mg	0%
Potassium 8233.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 28.5%

Protein: 49.1%

Carbs: 22.4%