Mediterranean Diet Hearty Meat and Vegetable Soup

Warm up with this Mediterranean Diet Hearty Meat and Vegetable Soup, a nourishing one-pot meal bursting with vibrant flavors and wholesome ingredients. This recipe combines lean ground beef, nutrient-packed kale, and an abundance of fresh vegetables like zucchini, carrots, and red bell pepper, all simmered in a savory broth spiced with oregano, basil, and a hint of lemon juice for a zesty finish. Ready in under an hour, this dish is as comforting as it is healthy—perfect for meal prep or a cozy family dinner. Packed with protein, fiber, and Mediterranean-inspired goodness, it’s a guilt-free way to enjoy a hearty soup while supporting a balanced lifestyle. Serve it hot with crusty whole-grain bread for a complete, satisfying meal!

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 500 grams lean ground beef
• 1 large onion, finely chopped
• 2 medium carrots, diced
• 3 stalks celery stalks, diced
• 1 medium zucchini, diced
• 1 large red bell pepper, chopped
• 3 cloves garlic cloves, minced
• 400 grams canned diced tomatoes
• 6 cups low-sodium chicken or vegetable broth
• 2 cups kale, chopped
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon lemon juice

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the ground beef and cook, breaking it apart with a wooden spoon, until it's browned.

Step 3

Remove the beef from the pot and set aside, draining any excess fat if necessary.

Step 4

In the same pot, add the onion, carrots, and celery, cooking until the vegetables are soft, about 5 minutes.

Step 5

Stir in the zucchini, red bell pepper, and garlic, sautéing for another 3-4 minutes.

Step 6

Return the browned beef to the pot, then add the canned tomatoes and broth. Stir to combine.

Step 7

Bring the mixture to a boil, then reduce the heat to low and let it simmer gently.

Step 8

Add the kale, oregano, basil, salt, and pepper to the pot.

Step 9

Continue to simmer the soup, partially covered, for about 20-25 minutes, allowing the flavors to meld together.

Step 10

Stir in the fresh parsley and lemon juice just before serving.

Step 11

Taste and adjust seasoning if necessary.

Step 12

Serve hot, garnished with additional parsley if desired.

Nutrition Facts

Serving size	(3355.4g)

Amount per serving	% Daily Value*
Calories	1603.1

Total Fat 82.6g	0%
Saturated Fat 23.5g	0%
Polyunsaturated Fat 6.1g
Cholesterol 317.8mg	0%
Sodium 4346.1mg	0%
Total Carbohydrate 87.2g	0%
Dietary Fiber 25.6g	0%
Total Sugars 39.5g
Protein 128.3g	0%

Vitamin D 0IU	0%
Calcium 661.2mg	0%
Iron 21.5mg	0%
Potassium 3890.4mg	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: 46.3%

Protein: 32.0%

Carbs: 21.7%