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Blue Zone – Sardinia Herb Soup

Blue Zone – Sardinia Herb Soup: A Soul-Soothing Delight

Enjoy the Blue Zone – Sardinia Herb Soup, a nourishing and flavorful dish perfect for healthy eating and comforting meals.
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Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: Mediterranean
Calories: 200
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 2 tablespoons Olive Oil Can substitute with grapeseed or avocado oil
  • 1 Onion Chopped; shallots can be used for milder taste
  • 2-3 cloves Garlic Minced; fresh garlic is best
  • 2 Carrots Diced; parsnips can be used as a substitute
  • 2 stalks Celery Chopped; leeks can be an alternative
  • 1 Zucchini Diced; any squash can replace it
  • 1 Bell Pepper Chopped; replace with any color based on preference
  • 1 can Chickpeas Drained; can use cannellini beans as a substitute
  • 4 cups Vegetable Broth Homemade or store-bought works well
For the Tangy Kick
  • 1 can Diced Tomatoes Fresh can be used in season
  • 1-2 tablespoons Lemon Juice Can substitute with lime juice
For the Fresh Herb Blend
  • 2 tablespoons Parsley Chopped; cilantro can be used for a different flavor
  • 2 tablespoons Basil Chopped; dried can substitute but reduce quantity
  • 2 tablespoons Mint Chopped; can be replaced with cilantro or omitted
  • 1 teaspoon Dried Oregano Italian seasoning can be a substitute
For Seasoning
  • to taste Salt Use low-sodium options for health
  • to taste Black Pepper Use low-sodium options for health
Optional Additions
  • to taste Grated Parmesan Cheese Can use nutritional yeast as a vegan substitute

Equipment

  • Large Pot

Method
 

Step-by-Step Instructions
  1. In a large pot, add olive oil over medium heat. Allow the oil to shimmer, indicating it's adequately heated.
  2. Add onion and minced garlic to the pot, stirring occasionally. Cook for about 5 to 7 minutes until the onion becomes translucent.
  3. Stir in diced carrots and chopped celery. Continue to sauté for another 5 minutes.
  4. Toss in diced zucchini and chopped bell pepper. Cook for an additional 5 minutes.
  5. Add drained chickpeas to the pot, stirring well to combine.
  6. Pour in vegetable broth and diced tomatoes, stirring thoroughly to mix. Increase heat to bring it to a gentle boil.
  7. Once boiling, add dried oregano, salt, and black pepper to taste. Reduce heat to low and let it simmer uncovered for 20 minutes.
  8. Stir in chopped parsley, basil, and mint, cooking for an additional 5 minutes.
  9. Remove from heat and stir in freshly squeezed lemon juice.
  10. Ladle into bowls, optionally garnishing with grated Parmesan cheese or nutritional yeast.

Nutrition

Serving: 1bowlCalories: 200kcalCarbohydrates: 30gProtein: 10gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 500mgPotassium: 600mgFiber: 8gSugar: 5gVitamin A: 1200IUVitamin C: 30mgCalcium: 80mgIron: 2mg

Notes

For best flavor, use fresh herbs right before serving. Adjust seasoning according to your preference.

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