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Blue Zone – Sardinia Herb Soup

Revitalize Your Meals with Blue Zone – Sardinia Herb Soup

Discover the nourishing Blue Zone – Sardinia Herb Soup, a vibrant dish packed with herbs and vegetables that supports health and wellness.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 bowls
Course: Appetizers
Cuisine: Mediterranean
Calories: 220
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 2 tablespoons Olive Oil Substitute with avocado oil for a higher smoke point
  • 1 large Onion Use shallots for a milder flavor
  • 3 cloves Garlic Substitute garlic powder if fresh isn't available
  • 2 medium Carrots Parsnips can be used for a different flavor profile
  • 2 stalks Celery Feel free to omit for a simpler broth
  • 1 medium Zucchini Yellow squash works well as a substitution
  • 1 medium Bell Pepper Any color can be used or omitted entirely
  • 1 can Chickpeas Provides protein; swap with white beans or lentils for a different base
For the Broth and Flavor Enhancers
  • 4 cups Vegetable Broth Water is sufficient in a pinch
  • 1 can Diced Tomatoes Fresh tomatoes when in season make a great substitute
  • ½ cup Fresh Parsley Add just before serving
  • ½ cup Fresh Basil Add just before serving
  • ½ cup Fresh Mint Add just before serving
  • 1 teaspoon Dried Oregano Italian seasoning can be an alternative
  • to taste Salt Adjust to your taste
  • to taste Pepper Adjust to your taste
  • 1 tablespoon Lemon Juice Lime juice gives a different citrus twist if preferred
  • optional Grated Parmesan Cheese Can be omitted for a vegan version

Equipment

  • large pot

Method
 

Step-by-Step Instructions
  1. Heat olive oil in a large pot over medium heat.
  2. Add diced onion, minced garlic, chopped carrots, and chopped celery to the pot. Sauté mixture for 5-7 minutes.
  3. Incorporate diced zucchini and chopped bell pepper into the pot.
  4. Mix in a can of drained chickpeas. Stir well for about 2 minutes.
  5. Pour in vegetable broth and add diced tomatoes. Stir to combine.
  6. Sprinkle in dried oregano, salt, and pepper. Stir and bring to a simmer.
  7. Lower the heat and let the soup simmer gently for 20 minutes.
  8. Stir in chopped fresh parsley, basil, and mint. Cook for an additional 5 minutes.
  9. Squeeze in the juice of 1 lemon and stir well.
  10. Ladle the soup into warm bowls and garnish with grated Parmesan cheese if desired.

Nutrition

Serving: 1bowlCalories: 220kcalCarbohydrates: 30gProtein: 10gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 6gSodium: 450mgPotassium: 700mgFiber: 8gSugar: 4gVitamin A: 3000IUVitamin C: 30mgCalcium: 50mgIron: 3mg

Notes

This nourishing bowl of soup is both comforting and full of flavor. Ideal for chilly evenings or busy weeknights.

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