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Blue Zone – Sardinia Herb Soup

Heart-Healthy Blue Zone – Sardinia Herb Soup You’ll Love

This delicious Blue Zone – Sardinia Herb Soup is packed with nutrients and flavor, perfect for a heart-healthy meal.
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Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 2 tablespoons Olive Oil can use avocado oil for a neutral flavor
  • 1 medium Onion use shallots for a milder taste
  • 2 cloves Garlic optional to use garlic powder
  • 2 medium Carrots substitute with parsnips if desired
  • 2 stalks Celery omit if unavailable
  • 1 medium Zucchini substitute with yellow squash if desired
  • 1 medium Bell Pepper any color can be used
For Protein and Flavor
  • 1 can Chickpeas can substitute with kidney beans or lentils
  • 4 cups Vegetable Broth check for low-sodium options
  • 1 can Diced Tomatoes fresh tomatoes can be used if preferred
For Freshness and Aroma
  • 1 cup Fresh Parsley can substitute with cilantro
  • 1 cup Fresh Basil dried basil can be used in smaller amounts
  • 1/2 cup Fresh Mint omit if not available
  • 1 tablespoon Dried Oregano any dried herb can replace oregano
For Seasoning and Finishing Touches
  • to taste Salt adjust to taste
  • to taste Black Pepper adjust to taste
  • 1/2 tablespoon Lemon Juice substitute with lime juice for different zest
  • 1/4 cup Grated Parmesan Cheese omit for a vegan option

Equipment

  • Large Pot

Method
 

Step-by-Step Instructions
  1. In a large pot, heat olive oil over medium heat until it shimmers. Add finely chopped onion and minced garlic, sautéing for about 5-7 minutes until translucent.
  2. Incorporate diced carrots and chopped celery into the pot, sautéing for another 5 minutes. Then, mix in sliced zucchini and diced bell pepper, cooking until tender, about 5 minutes.
  3. Add drained chickpeas and fold them into the mixture. Cook for an additional 2 minutes to warm through.
  4. Pour in vegetable broth and diced tomatoes, stirring to combine. Allow to come to a gentle simmer over medium-high heat, which should take about 5 minutes.
  5. Season with dried oregano, salt, and black pepper. Lower the heat and let it simmer uncovered for 20 minutes.
  6. Stir in freshly chopped parsley, basil, and mint. Cook for an additional 5 minutes to preserve freshness.
  7. Before serving, stir in lemon juice. Simmer for just a minute longer, then remove from heat.
  8. Ladle the soup into bowls, garnishing with grated Parmesan cheese if desired. Serve warm.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 40gProtein: 10gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 600mgPotassium: 700mgFiber: 10gSugar: 5gVitamin A: 900IUVitamin C: 30mgCalcium: 80mgIron: 3mg

Notes

Maximize flavor with fresh herbs and avoid overcooking them. Blend part of the soup for a creamier texture if desired.

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