Sardinian Herb Soup

Sardinian Herb Soup

Nutrient dense, flavorful and a recipe for longevity.

Blue Zone Recipe – Sardinian Herb Soup

I wish I had the step-by-step photos for you. When I was making this recipe, I had not yet started my blog, tragic I know. Alas, I did not take all the photos for the Sardinian herb soup. I will be making this recipe again and in turn, adding all the step by step photos. The night you make this recipe, your whole kitchen will be fragrant, your stomach will be happy and your future self will thank you.
This soup is traditionally made with foraged herbs from the island of Sardinia, and includes whatever is available. I used what I had available to me. If you prefer videos I have the link for it here, video of the soup. If you haven’t already, please follow my Pinterest, so you never miss a recipe like this.

Why blue zone recipes? Why the Sardinian Herb Soup?

I have been a health nut and travel lover for over 7 years. Which has made me love to make dishes from other places and learn. I rarely watch TV, but when I do it is either ‘The Office’ or a documentary. The documentary that fell in my lap was “Live to 100, the Secrets of the Blue Zones”. My husband and I watched it and were totally inspired. That’s what made me dive into trying the recipes I could find. So far, all the recipes turned out to be really good! I will continue to try more and share them with you.
When I was looking for recipes to do, this one jumped out at me because of how nutrient dense it was.

Sardinia Italy – Blue Zone

The traditional Sardinian diet is rich in whole foods, including vegetables, legumes, whole grains, olive oil, and dairy products, with a moderate consumption of meat. The diet is known for its nutrient density and high levels of antioxidants. Sardinians often live in close-knit communities and have strong social connections with family and friends. These social bonds contribute to a sense of purpose and support in their lives.
The three main points I took from this documentary were: 1. They eat REAL food. Whole foods, full of nutrients and antioxidants. 2. Community, they surround themselves with family and friends. 3. They enjoy life and always find meaning.

The Recipe:

Ingredients:

2 Tbsp extra-virgin olive oil
1 medium yellow onion
2 medium carrots
2 medium celery stalks
1 lg fennel bulb
1 tsp of oregano
1 tsp of red pepper flakes
2 cloves of garlic
4-6 cups of leafy greens (I chose Tuscan kale and cabbage)
1 bunch of flat leaf parsley
8 cups of vegetable or chicken broth
1 cup of rustic organic Italian pasta (I decided not to do pasta in mine)
15 oz can of white beans
1/2 tsp salt
1/2 tsp pepper
Grated Sardinian pecorino cheese (I could not find it so I used Parmesan)

Method:

1. Chop the fennel, carrots, onion and celery very fine. Chop your greens and parsley rough.
2. In a large pot or Dutch oven, add your olive oil over medium heat, followed by the fennel, carrots, onion, celery, minced garlic, oregano and crushed red pepper.
3. Sauté for about 10 minutes or so, until the mix gets a bit soft and fragrant.
4. Now add parsley, greens, beans, broth and salt & pepper.
5. Bring to a boil. Lower the heat and simmer for 30-45 minutes (with lid on).
6. Turn the heat off and let it sit with the lid on for about an hour or 2. I even let mine sit for 4 hours and that really let all the flavors fuse together.
7. Now you are done! Grate your cheese on top and enjoy with a nice piece of fresh sourdough.
8. (If you choose to add pasta, I would cook them on the side and add them to the ready soup).

Items needed for recipe:

-A decent pot, I used a Le Creuset, which was the best gift I have ever received. After having one I can say, I will have them forever.
I think it’s important to invest in a good pot. Quality pots last forever and make a huge difference on the flavor of a dish.
Good alternatives to an expensive pot are: Cuisinart, Milo classic Dutch oven, Great jones the duchess and lodged enameled cast iron Dutch oven.

Blue Zone Recipes You Will Also Love:

Ikarian Black Eyed Pea Stew – Blue Zone Recipe from Greece
Japanese Sweet Potato Recipe – Blue Zone Inspired Recipe from Japan, Okinawa
Sardinia Minestrone – Blue Zone Recipe From Sardinia Italy
Veggie Champuru – Okinawa Blue Zone Recipe – Literally so simple