A warm, comforting beef and vegetable soup made with lean ground beef, carrots, zucchini, tomatoes, garlic, and Mediterranean herbs — hearty, nutritious, and perfect for an easy weeknight meal.
This Mediterranean-style beef vegetable soup is a lighter and more vegetable-rich version of a traditional beef soup. Lean ground beef provides satisfying protein, while carrots, zucchini, tomatoes, and herbs add flavor, fiber, and nutrients.
The potato is replaced with zucchini and a little extra carrot to make the soup more Mediterranean Diet-friendly and lower in carbohydrates, while still keeping it hearty and filling.
⏱️ Recipe Details
- Prep: 10 min
- Cook: 25 min
- Total: About 35 min
- Servings: 4
- Protein: Approximately 20–23 g per serving
- Net Carbs: Approximately 8–10 g per serving
Nutrition varies depending on the beef and exact vegetables used.
❤️ Why You’ll Love This Soup
- 🍲 Warm, comforting, and filling
- 🥩 Good source of protein from lean beef
- 🥕 Loaded with colorful vegetables
- 🫒 Uses heart-healthy olive oil
- 🌿 Full of Mediterranean herbs and spices
- Lower in carbohydrates than the original potato-based version
- Easy to make in one pot
- Great for meal prep and leftovers
- Naturally gluten-free
🥗 Mediterranean Diet Health Notes
Lean protein: Using lean ground beef keeps the soup satisfying while reducing excess saturated fat.
Vegetable-rich: Zucchini, carrots, tomatoes, and onion provide fiber, vitamins, minerals, and antioxidants.
Healthy fats: A small amount of extra-virgin olive oil provides unsaturated fat and adds Mediterranean flavor.
Tomato-based: Tomato sauce adds natural richness and flavor without needing a heavy cream-based broth.
Herb and spice-forward: Paprika, garlic, black pepper, and Mediterranean herbs create flavor without relying heavily on salt.
⭐ Key Element — Brown the Beef Well
Allow the ground beef to brown properly before adding the vegetables and broth.
Good browning develops deeper flavor and makes the soup taste richer without needing a heavy sauce.
If the beef releases a lot of fat, drain some of it before continuing.
🛒 Ingredients
Beef & Vegetables
- 250 g lean ground beef
- 1 small onion, finely chopped
- 1 medium carrot, diced
- 1 medium zucchini, diced
- 1 small tomato, diced, optional
- 2 cloves garlic, minced
- 2 cups low-sodium beef broth
- ½ cup water, if needed
- 2 Tbsp tomato sauce or crushed tomatoes
- 1 tsp extra-virgin olive oil, if needed for cooking
Seasoning
- ½ tsp paprika
- ½ tsp dried oregano
- ½ tsp dried thyme
- Salt, to taste
- Freshly ground black pepper, to taste
To Finish
- Chopped fresh parsley or spring onion
- Optional: 1–2 Tbsp plain Greek yogurt per serving
- Optional: squeeze of fresh lemon juice
- Optional: red pepper flakes
🔄 Mediterranean-Friendly Swaps
Instead of potato: Use zucchini, cauliflower, or extra mushrooms to keep the soup lower in carbohydrates.
More vegetables: Add celery, spinach, bell pepper, green beans, or mushrooms.
Different protein: Use lean ground turkey or chicken instead of beef.
More Mediterranean flavor: Add oregano, thyme, parsley, rosemary, or basil.
Creamy finish: Instead of heavy cream, add a spoonful of plain Greek yogurt to each bowl just before serving.
More tomato flavor: Replace the tomato sauce with crushed tomatoes or diced tomatoes.
👩🍳 Instructions
1. Brown the Beef and Onion
Heat a large soup pot over medium heat.
Add the lean ground beef and chopped onion.
Cook for approximately 5–7 minutes, breaking the beef apart with a spoon, until the beef is browned and the onion begins to soften.
If there is a large amount of excess fat, carefully drain some before continuing.
2. Add the Garlic and Vegetables
Add the minced garlic, diced carrot, and zucchini.
Stir everything together and cook for about 2–3 minutes.
The vegetables don’t need to be completely tender yet because they will continue cooking in the broth.
3. Add the Tomato and Broth
Stir in the tomato sauce or crushed tomatoes.
Pour in the low-sodium beef broth and water if needed.
Stir well, scraping any browned bits from the bottom of the pot.
4. Season the Soup
Add paprika, oregano, thyme, black pepper, and a small amount of salt.
Stir everything together.
Bring the soup to a gentle boil.
5. Simmer
Reduce the heat to low and cover the pot partially.
Simmer for 15–20 minutes, or until the carrots are tender and the flavors have developed.
Taste the soup and adjust the seasoning if necessary.
6. Finish and Serve
Ladle the hot soup into bowls.
Top with chopped fresh parsley or spring onion.
For a creamy Mediterranean-style finish, add 1–2 tablespoons of plain Greek yogurt to each serving.
A small squeeze of fresh lemon juice is also delicious and brightens the flavors.
Serve warm.
💡 Pro Tips
- Use lean ground beef for a lighter Mediterranean-style soup.
- Brown the beef properly before adding the broth for deeper flavor.
- Cut the carrots into small pieces so they cook quickly.
- Don’t overcook the zucchini; it should remain tender rather than mushy.
- Use low-sodium broth so you can control the salt yourself.
- Add fresh herbs at the end for the freshest flavor.
- If using Greek yogurt, stir it into the individual bowl rather than boiling it in the soup.
- For a thicker soup, simmer uncovered for a few extra minutes.
- For a more brothy soup, add another ½–1 cup of water or broth.
📊 Approximate Nutrition
Per serving, based on 4 servings:
| Nutrient | Approx. Amount |
|---|---|
| Calories | 230–260 |
| Protein | 20–23 g |
| Total Carbohydrates | 10–12 g |
| Fiber | 2–3 g |
| Net Carbohydrates | 8–10 g |
| Total Fat | 12–14 g |
Nutrition is approximate and depends on the fat percentage of the ground beef, amount of vegetables, broth, and optional toppings.
🌿 Mediterranean Variations
Greek-Style Beef Soup
Add extra oregano, fresh parsley, lemon juice, and a small spoonful of Greek yogurt when serving.
Italian Herb Beef Soup
Add chopped tomatoes, basil, oregano, zucchini, and a little Parmesan before serving.
Spicy Mediterranean
Add ¼–½ tsp red pepper flakes and a little smoked paprika for a gentle spicy kick.
Extra Vegetable Version
Add mushrooms, celery, spinach, and bell peppers for an even more vegetable-rich soup.
Chickpea Beef Soup
Add ½ cup cooked chickpeas for extra fiber and a traditional Mediterranean-style legume component. This will increase the carbohydrates, so adjust the portion if you’re specifically watching carbs.
🧊 Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Store covered in an airtight container |
| Freezer | Up to 2–3 months | Freeze without Greek yogurt topping |
| Reheat | Stovetop or microwave | Heat gently until hot |
| Meal Prep | Up to 4 days | Portion into individual containers |