Mediterranean Diet Winter Melon Soup

Warm up your winter nights with this wholesome and nourishing Mediterranean Diet Winter Melon Soup, a perfect blend of health and flavor. This comforting recipe features tender winter melon cubes simmered in a fragrant broth infused with extra-virgin olive oil, garlic, oregano, and a hint of cumin. Canned diced tomatoes and a splash of fresh lemon juice bring a zesty brightness, while fresh parsley adds a burst of herbal freshness to every spoonful. Low in sodium yet rich in taste, this heart-healthy soup is an excellent choice for anyone embracing the Mediterranean diet. Ready in just 45 minutes, it’s an easy, plant-based option for meal prep or a satisfying weeknight dinner. Serve it hot and garnish with a drizzle of olive oil for an elegant finish.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 500 grams winter melon
• 2 tablespoons extra-virgin olive oil
• 1 medium yellow onion
• 3 pieces garlic cloves
• 900 milliliters low-sodium vegetable broth
• 400 grams canned diced tomatoes (no salt added)
• 2 tablespoons lemon juice
• 2 tablespoons fresh parsley
• 1 teaspoon dried oregano
• 0.5 teaspoons ground cumin
• 1 teaspoon sea salt
• 0.25 teaspoon black pepper

Directions

Step 1

Peel and deseed the winter melon, then cut it into 1-inch cubes.

Step 2

Dice the yellow onion and mince the garlic cloves.

Step 3

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

Step 4

Add the diced onion and cook for 3-4 minutes, until softened and translucent.

Step 5

Stir in the minced garlic and cook for another 30 seconds, until fragrant.

Step 6

Add the diced tomatoes (with their liquid), winter melon cubes, and vegetable broth to the pot.

Step 7

Season with dried oregano, ground cumin, sea salt, and black pepper, then stir to combine.

Step 8

Bring the soup to a boil over medium-high heat, then reduce the heat to low, cover, and simmer for 20-25 minutes, or until the winter melon is tender.

Step 9

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

Step 10

Taste and adjust seasoning, if needed. Serve hot with a drizzle of olive oil if desired.

Nutrition Facts

Serving size	(2004.0g)

Amount per serving	% Daily Value*
Calories	632.7

Total Fat 42.0g	0%
Saturated Fat 7.2g	0%
Polyunsaturated Fat 4.2g
Cholesterol 10mg	0%
Sodium 4028.9mg	0%
Total Carbohydrate 60.0g	0%
Dietary Fiber 13.0g	0%
Total Sugars 26.7g
Protein 7.8g	0%

Vitamin D 0IU	0%
Calcium 269.0mg	0%
Iron 5.9mg	0%
Potassium 1774.9mg	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: 58.2%

Protein: 4.8%

Carbs: 37.0%