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Sardinian Herb Soup

Sardinia Herb Soup in a blue le Creuset Dutch oven

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.

With all that to stay, let’s move on to my links and where you can find me (more below).

I am now an Amazon affiliate so want to disclose that I do have links to products I use in case you guys are curious! Now here’s the part where I drop all my links to my socials for you. Appreciate you!

The first stop is always IG. IG is my stomping grounds, I am there most often to talk on my stories and respond to DMs and comments. So, if you ever want to get in touch with me, my DMs are a great place to go! Also, if you have a bread question hit me up.

Pinterest is the best place to save these recipes. You can put them in a folder and keep it all organized!

The final spot, where big things are happening… YouTube. I am starting long form content on there and will be doing tutorials on cooking. Super excited about this and would love to see you over there.

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:

A herb soup in a dutch oven on a table

Ingredients:

2 Tbsp Quality Extra Virgin Olive Oil <- The one I use and LOVE. Get 15% off through this link.
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

Sardinian Herb Soup

Course: Blue Zone Recipes, RecipesCuisine: ItalianDifficulty: Moderate
Servings

4-6

servings
Prep time

30

minutes
Cooking time

3

hours 
Total time

3

hours 

30

minutes

Ingredients

  • 2 Tbsp extra-virgin olive oil

  • 1 medium yellow onion

  • 2 medium carrots

  • 2 medium celery stalks

  • 1 large fennel bulb

  • 1 tsp oregano

  • 1tsp 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)

Directions

  • Chop the fennel, carrots, onion and celery very fine. Chop your greens and parsley rough.
  • In a large pot or Dutch oven add your olive oil over medium heat and then add the fennel, carrots, onion, celery, garlic, oregano and crushed red pepper.
  • Sauté for about 10 minutes or so, till the mix gets a bit soft and fragrant.
  • Now add parsley, greens, beans, broth and salt & pepper.
  • Bring to a boil. Then lower the heat and simmer for 30-45 minutes (with lid on).
  • 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.
  • Now you are done! Grate your cheese on top and enjoy with a nice piece of fresh sourdough.
  1. Leslie Bowers says:

    I love the feature that allows one to cross off an item.

  2. Cindy Kemper says:

    So after sautéed then add broth? And do the beans get boiled in as well?

    • Brittany Piscatella says:

      Hi Cindy!! I’m so sorry about that! I have amended and fixed everything!!

      -Add the fennel, carrots, celery, onion, minced garlic, oregano and red pepper.
      -Sauté for about 10 minutes or so till the mix gets a bit soft and fragrant.
      -Now add parsley, greens, beans, broth and s+p.
      -Bring to a boil.

      Thank you for commenting!! Thank you for being here!

  3. Lillian says:

    I think recipe is missing a few steps.

  4. Heather says:

    While this does look amazing and I fully plan to make it this week, you left out the step where you add the garlic, broth, beans, and pasta to the pot. Being an active and good cook if I do say so myself, it’s obvious to me when to throw these things in, but for those who follow a recipe to the letter, they might appreciate the info. I’m also going to look up that documentary, so thanks!

    • Brittany Piscatella says:

      Hey there Heather!
      I totally left out a few steps, I’m so sorry about that. I have fixed them all!
      I really appreciate you taking the time to comment. And you are so right that people need the steps to a T!
      Thank you so much for bringing this to my attention and I will do better in the future!
      Again thank you for being here!!

  5. MaryBeth Lanigan says:

    This soup is amazing. Lots of chopping, but very easy and delicious!

  6. Amanda Adams says:

    I added couscous and nutritional yeast and it turned out sooo good! Definitely will be making regularly.

  7. Meg says:

    Does this freeze well?

    • Brittany Piscatella says:

      To be honest I have never froze it! We always finish it. However, In my experience of freezing soups, I would think it would be fine.
      To me the only thing I think freezes weird in soup is potatoes.
      I would try to freeze it and see how it goes!!
      I’m sorry I couldn’t be more helpful!

  8. Tanya says:

    Very good! Thank you for sharing this recipe . I made it without fennel because our market was out. Used everything else plus some orzo pasta and it was delicious!

    • Brittany Piscatella says:

      Hi Tanya!!
      Thank you for taking the time to comment!! I am so glad it worked out, and I feel it’s a very moldable soup! You can leave things and add things and it’s still good!!!
      Orzo is a good touch!!

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