Mediterranean Thai Vegetable Noodle Soup

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Mediterranean Thai Vegetable Noodle Soup

 Description

This Mediterranean Thai Vegetable Noodle Soup is a light yet deeply flavorful fusion dish that blends Thai-inspired aromatics like ginger and garlic with Mediterranean vegetables and herbs. It’s warming, nourishing, naturally plant-based, and perfect for blood-sugar-friendly, heart-healthy eating. Ideal for lunch, dinner, or meal prep.

Time & Yield

  • Prep Time: 15 minutes

  • Cook Time: 20 minutes

  • Total Time: 35 minutes

  • Servings: 4 servings

Ingredients

Soup Base

  • 6 cups (1.4 L) vegetable broth

  • 1 tbsp (15 ml) vegetable oil or olive oil

  • 1 small onion, sliced (70 g)

  • 2 garlic cloves, minced (6 g)

  • 1-inch (2.5 cm) fresh ginger, grated

Vegetables

  • 1 red bell pepper, sliced

  • 1 cup mushrooms, sliced (button or shiitake)

  • 1 cup snap peas or green beans

  • 1 medium carrot, julienned

  • 1 cup spinach or kale

Noodles & Flavor

  • 4 oz (115 g) rice noodles or glass noodles

  • 1 tbsp soy sauce or tamari

  • 1 tbsp lime juice

  • ½ tsp turmeric (optional)

  • ½ tsp ground coriander

  • Salt & black pepper, to taste

Garnish

  • Green onions, chopped

  • Fresh cilantro or parsley

  • Chili flakes (optional)

Instructions

  1. Sauté Aromatics
    Heat oil in a large pot over medium heat. Add onion and cook until soft (3–4 minutes). Add garlic and ginger; sauté 30 seconds until fragrant.

  2. Build the Broth
    Pour in vegetable broth. Add turmeric, coriander, soy sauce, salt, and pepper. Bring to a gentle boil.

  3. Add Vegetables
    Stir in bell pepper, carrots, mushrooms, and snap peas. Simmer for 8–10 minutes until tender-crisp.

  4. Cook the Noodles
    Add noodles and cook according to package instructions (usually 3–5 minutes).

  5. Finish the Soup
    Stir in spinach or kale and lime juice. Simmer 1–2 minutes until greens wilt.

  6. Serve
    Ladle into bowls and garnish with green onions, herbs, and chili flakes.

Notes & Tips

  • Slice vegetables evenly for consistent cooking

  • Add noodles last to prevent mushiness

  • Adjust broth amount for thicker or lighter soup

  • For deeper flavor, add a splash of sesame oil at the end

Variations

  • Protein Boost: Add tofu, chickpeas, or edamame

  • Spicy Thai: Add red curry paste or chili oil

  • Mediterranean Twist: Add zucchini, olives, or fresh basil

  • Low-Carb: Replace noodles with zucchini noodles or shirataki

 Nutritional Info (Per Serving – Approx.)

  • Calories: 220

  • Protein: 6 g

  • Carbohydrates: 32 g

  • Fiber: 6 g

  • Fat: 7 g

  • Sodium: Moderate (depends on broth)

 Health Benefits

✔ Supports digestion
✔ Anti-inflammatory ingredients (ginger, turmeric)
✔ Low glycemic impact
✔ Heart-healthy and cholesterol-free
✔ Hydrating and immune-supportive

 Q & A

Q: Is this soup vegan?
A: Yes, as long as vegetable broth and plant-based noodles are used.

Q: Can I make it ahead of time?
A: Yes, but store noodles separately for best texture.

Q: Can I freeze it?
A: Freeze without noodles; add fresh noodles when reheating.

Q: Is it good for blood sugar control?
A: Yes—high fiber, low fat, and no refined sugars.

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