Mediterranean Tomato Soup

July 22, 2022

Mediterranean Tomato Soup (Recipe)


✅ 3 tablespoon extra virgin olive oil (I use Kasandrinos)

✅ 1 medium white onion, chopped

✅ 2 medium carrots, chopped

✅ 1 tablespoon tomato paste

✅ 3-4 garlic cloves, chopped

✅ ¼-½ teaspoon chili flakes (optional)
✅ 3 cans (14.5 oz each) whole peeled tomatoes

✅ 3 cups vegetable broth or water (or more if desired)

✅ 5-6 fresh basil leaves, chopped (or sub with 1 teaspoon dried basil)

✅ ½ teaspoon salt

✅ Freshly cracked black pepper, to taste

✅ ½ - 1 cup crumbled feta cheese


1️⃣ To a medium pot, heat olive oil over medium-high heat. Once hot, add onion and carrots and cook for 5-6 minutes until fragrant and lightly golden.

2️⃣ Then, add garlic, tomato paste, and chili flakes (optional) and cook for a further 2-3 minutes or until the tomato paste is caramelized and darkened in color. Add a little bit of oil or water if the bottom starts to burn.

3️⃣ Crush the tomatoes with your hands and add them to the pot, alongside the vegetable broth, fresh basil, salt and black pepper. Stir and bring to a boil. Turn the heat to medium and cook for 20-25 minutes or until the carrots are soft and the soup has thickened.

4️⃣ At this point, you can add the feta and blend it with the soup, but I prefer to add it just before serving for texture. Using an immersion blender, blend until creamy and smooth. (If are using a standard blender it's important to let the soup cool a bit before transferring it. Don't fill the jar more than halfway and make sure that you leave the hole in the lid open so that heat can escape).

5️⃣ Top with the crumbled feta (if you haven't added it already in the previous step), a drizzle of olive oil, and serve with whole wheat bread or side salad on the side!


Servings : 4
Ready in : 10 Minutes
Course : Dinner, Lunch, Main Dish
Recipe Type : Italian, Mediterranean
Calories: 306kcal

How to get started?

If you like the Mediterranean diet and want more recipes like this?

We do recommend getting The 21 Day Mediterranean Diet Challenge. 

It's a weekly Mediterranean Meal Plan, grocery lists and recipes to help you get started.

Let us take all the hard work out of the Mediterranean diet for you! Hundreds of women are experiencing the same struggle you’re going through right now.

  • 21-days of meal planning, done for you
  • Complete shopping lists, already organized
  • No Stress, Feel happier and energetic

Want easy Mediterranean recipes and meals that's planned for you?

© {2022} The Mediterranean Eats. All rights Reserved | Privacy Policy | Disclaimer