Description
Sardinian Herb Soup is a traditional Italian Blue Zone recipe made with olive oil, fennel, leafy greens, white beans, and fresh herbs. This nourishing longevity soup delivers deep flavor through slow simmering and resting, creating a comforting and nutrient-dense meal rooted in Sardinian culture.
Ingredients
Scale
- 2 tablespoons extra virgin olive oil
- 1 medium yellow onion, finely chopped
- 2 medium carrots, finely chopped
- 2 medium celery stalks, finely chopped
- 1 large fennel bulb, finely chopped
- 1 teaspoon dried oregano
- 1 teaspoon red pepper flakes
- 2 cloves garlic, minced
- 4 to 6 cups Tuscan kale and cabbage, chopped
- 1 bunch flat-leaf parsley, roughly chopped
- 8 cups vegetable or chicken broth
- 1 cup rustic Italian pasta (optional)
- 1 (15-ounce) can white beans, drained and rinsed
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- Grated Sardinian pecorino or Parmesan cheese for serving
Instructions
- Finely chop the fennel, carrots, onion, and celery. Mince the garlic. Roughly chop the leafy greens and parsley.
- Heat olive oil in a large Dutch oven over medium heat. Add fennel, carrots, onion, celery, garlic, oregano, and red pepper flakes. Sauté for about 10 minutes until softened and fragrant.
- Stir in parsley, leafy greens, white beans, broth, salt, and pepper.
- Bring to a boil, then reduce heat, cover, and simmer for 30 to 45 minutes.
- Turn off heat and let the soup rest with the lid on for 1 to 2 hours to deepen flavor.
- If using pasta, cook separately and add to individual bowls before serving.
- Ladle into bowls, top with grated cheese, and serve warm.
Notes
- Calories are an estimate based on listed ingredients.
- Adding pasta will increase total calories.
- Allowing the soup to rest longer intensifies the flavor.
- Prep Time: 30 minutes
- Cook Time: 2 hours 20 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Italian
Nutrition
- Serving Size: 1 bowl
- Calories: 250
- Sugar: 6g
- Sodium: 600mg
- Fat: 9g
- Saturated Fat: 2g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 34g
- Fiber: 8g
- Protein: 10g
- Cholesterol: 5mg