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Blue Zone – Sardinia Herb Soup

Nourishing Blue Zone Sardinia Herb Soup for Heart Health

Experience the heart-healthy benefits of Blue Zone Sardinia Herb Soup, a delightful blend of fresh herbs and vegetables.
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: Italian
Calories: 250

Ingredients
  

For the Base
  • 2 tablespoons Olive Oil Substitute with avocado oil for a different flavor.
  • 1 medium Onion Use shallots for a milder taste.
  • 2 cloves Garlic Substitute with garlic powder if necessary.
  • 2 medium Carrots Other root vegetables may be used.
  • 1 stalk Celery Can be omitted if not available.
  • 1 medium Zucchini Summer squash can be a substitute.
  • 1 medium Bell Pepper Any color bell pepper can be used.
For the Protein & Broth
  • 1 can Chickpeas Substitute with lentils if desired.
  • 4 cups Vegetable Broth Homemade or store-bought will work well.
  • 1 can Diced Tomatoes Use fresh tomatoes in season for better flavor.
For the Freshness
  • ½ cup Fresh Parsley Cilantro can be a substitute if desired.
  • ½ cup Fresh Basil Use dried basil in a pinch but reduce quantity.
  • ½ cup Fresh Mint Omit for a less minty profile.
For Seasoning
  • 1 teaspoon Dried Oregano Italian seasoning can be used as an alternative.
  • to taste Salt Use sea salt or reduce for low-sodium diets.
  • to taste Black Pepper White pepper can be used for a lighter flavor.
  • ½ medium Lemon Juice Lime juice makes a suitable substitute.
Optional Garnish
  • to taste Grated Parmesan Cheese Nutritional yeast works for a vegan option.

Equipment

  • Large pot

Method
 

Step‑by‑Step Instructions for Blue Zone – Sardinia Herb Soup
  1. Heat the Base: Begin by heating 2 tablespoons of olive oil in a large pot over medium heat. Watch for the oil to shimmer, indicating it's hot enough. This will take about 2 minutes.
  2. Sauté Aromatics and Vegetables: Add 1 chopped onion and 2 minced garlic cloves to the pot, stirring frequently for 5–7 minutes until the onion becomes translucent. Include 2 diced carrots and 1 chopped celery stalk, cooking for another 3 minutes until softened.
  3. Incorporate Additional Vegetables: Next, introduce 1 diced zucchini and 1 bell pepper into the pot. Stir for about 5 minutes until the vegetables are tender.
  4. Add Chickpeas: Gently fold in 1 can of drained chickpeas, stirring for 2 minutes to warm them through.
  5. Pour in Broth and Tomatoes: Carefully pour in 4 cups of vegetable broth and one can of diced tomatoes. Bring the mixture to a gentle simmer, which takes about 5 minutes.
  6. Season the Soup: Sprinkle in 1 teaspoon of dried oregano, along with salt and black pepper to taste. Allow the soup to simmer for around 2 minutes.
  7. Simmer for Flavor Meld: Lower the heat and cover the pot. Let the soup simmer for 20 minutes, allowing the flavors to meld beautifully.
  8. Add Fresh Herbs: With 5 minutes left of cooking, introduce ½ cup each of chopped fresh parsley, basil, and mint. Stir well to evenly distribute the herbs.
  9. Finish with Lemon Juice: Just before serving, squeeze in the juice of half a lemon. Give the soup a final gentle stir and remove it from heat.
  10. Serve and Garnish: Ladle the hot soup into bowls, garnishing with grated Parmesan cheese if desired.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 35gProtein: 10gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 450mgPotassium: 600mgFiber: 8gSugar: 5gVitamin A: 2000IUVitamin C: 30mgCalcium: 70mgIron: 3mg

Notes

Using fresh herbs enhances flavor significantly. Cut vegetables into similar sizes to ensure even cooking. Allow the soup to simmer for at least 20 minutes for flavor depth.

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