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Blue Zone – Sardinia Herb Soup

Blue Zone – Sardinia Herb Soup: Wholesome Flavor in a Bowl

Experience the nourishing flavors of Blue Zone – Sardinia Herb Soup, a vegan, gluten-free delight filled with fresh herbs and vegetables.
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Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings: 6 cups
Course: Soups
Cuisine: Italian
Calories: 180
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup
  • 2 tablespoons Olive Oil or substitute with avocado oil
  • 1 medium Onion or shallots for a milder flavor
  • 2 cloves Garlic minced; fresh preferred
  • 2 medium Carrots diced; can substitute with parsnips
  • 2 stalks Celery chopped; leeks can be used
  • 1 medium Zucchini or substitute with yellow squash
  • 1 medium Bell Pepper any sweet pepper can be used
  • 1 can Chickpeas drained; can substitute with lentils
  • 4 cups Vegetable Broth can replace with water and seasoning
  • 14 ounces Tomatoes diced; both fresh or canned varieties work
For the Herbs
  • ½ cup Fresh Parsley or cilantro as an alternative
  • ¼ cup Fresh Basil dried can be used if fresh is unavailable
  • 1 handful Fresh Mint can be omitted if not available
  • 1 tablespoon Dried Oregano or substitute with thyme or Italian seasoning
Finishing Touches
  • to taste Salt & Black Pepper adjust to taste
  • 1 tablespoon Lemon Juice or lime juice as an alternative
  • optional Grated Parmesan Cheese nutritional yeast for vegan option

Equipment

  • large pot

Method
 

Cooking Steps
  1. Heat the oil in a large pot over medium heat until shimmering for about 1-2 minutes.
  2. Sauté 1 chopped onion and 2 minced garlic cloves for 5-7 minutes until translucent.
  3. Add 2 diced carrots and 2 chopped celery stalks; sauté for another 5 minutes.
  4. Stir in 1 chopped zucchini and 1 diced bell pepper, cooking for an additional 5 minutes.
  5. Add 1 can of drained chickpeas and heat through for about 2 minutes.
  6. Pour in 4 cups of vegetable broth and a 14-ounce can of diced tomatoes, bring to a boil, then simmer.
  7. Season with 1 tablespoon dried oregano, salt, and black pepper; cook uncovered for about 20 minutes.
  8. Add ½ cup chopped fresh parsley, ¼ cup basil, and a handful of mint leaves; cook for another 5 minutes.
  9. Remove from heat and stir in the juice of one lemon to brighten flavors.
  10. Serve hot, optionally garnished with grated Parmesan cheese or nutritional yeast.

Nutrition

Serving: 1cupCalories: 180kcalCarbohydrates: 28gProtein: 6gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 3gSodium: 300mgPotassium: 600mgFiber: 7gSugar: 4gVitamin A: 700IUVitamin C: 30mgCalcium: 40mgIron: 2mg

Notes

Fresh herbs should be added just before serving for maximum flavor impact. Adjust seasoning after simmering as flavors develop during cooking.

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