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Blue Zone – Sardinia Herb Soup

Blue Zone – Sardinia Herb Soup: Your Heart-Healthy Comfort Bowl

A nourishing Blue Zone – Sardinia Herb Soup, capturing warmth and health in every bite.
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Prep Time 10 minutes
Cook Time 50 minutes
Total Time 1 hour
Servings: 4 bowls
Course: Dinner
Cuisine: Italian
Calories: 280
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tablespoons olive oil Can use vegetable oil but may alter flavor.
  • 1 medium onion
  • 3 cloves garlic minced
  • 2 medium carrots diced
  • 2 stalks celery chopped
  • 1 medium zucchini diced
  • 1 medium bell pepper chopped
  • 1 can chickpeas drained and rinsed
  • 4 cups vegetable broth Use homemade or low-sodium broth.
  • 1 can diced tomatoes Fresh or canned can be used.
For the Herbs
  • 1 bunch fresh parsley
  • 1 bunch fresh basil
  • 1 bunch fresh mint
  • 1 teaspoon dried oregano
For Seasoning and Finish
  • to taste salt
  • to taste black pepper
  • 1 tablespoon lemon juice from fresh lemon
  • to taste grated Parmesan cheese Optional

Equipment

  • large pot

Method
 

Preparation Steps
  1. Heat the oil in a large pot over medium heat until shimmering.
  2. Add chopped onion, minced garlic, diced carrots, and chopped celery. Sauté for 5-7 minutes until onions are translucent.
  3. Toss in diced zucchini and chopped bell pepper. Cook for an additional 5 minutes.
  4. Stir in drained and rinsed chickpeas and cook for 2-3 minutes.
  5. Pour in vegetable broth and diced tomatoes. Stir and bring to a bubble.
  6. Sprinkle in dried oregano, salt, and pepper. Simmer for about 5 minutes.
  7. Lower heat and let the soup simmer uncovered for 20 minutes.
  8. Add chopped fresh herbs and simmer for another 5 minutes.
  9. Stir in lemon juice before serving.
  10. Ladle into bowls and top with grated Parmesan if desired.

Nutrition

Serving: 1bowlCalories: 280kcalCarbohydrates: 45gProtein: 12gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gSodium: 600mgPotassium: 800mgFiber: 10gSugar: 5gVitamin A: 600IUVitamin C: 30mgCalcium: 80mgIron: 3mg

Notes

Using fresh herbs elevates flavor; for creamier texture, blend a portion and stir back in. Use seasonal veggies for the best taste.

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