Zuppa di Lenticchie alla Sarda (Sardinian Lentil Soup)

This hearty Sardinian-style lentil soup combines the earthy richness of small lentils with traditional island ingredients like wild fennel, local greens, and pecorino cheese. Drawing from both peasant traditions and the renowned longevity-promoting Sardinian diet, this soup is not just comforting but also incredibly nutritious. The addition of wild herbs and optional salsiccia sarda (Sardinian sausage) creates layers of authentic flavor that distinguish it from mainland Italian versions.

Nutritional Benefits

• Protein-Rich Legumes: Lentils provide plant-based protein and complex carbohydrates, supporting sustained energy and muscle maintenance

• Heart-Healthy Fats: Extra virgin olive oil offers cardioprotective benefits through its monounsaturated fats and polyphenols

• Fiber Powerhouse: The combination of lentils and vegetables provides both soluble and insoluble fiber, supporting digestive health and helping maintain steady blood sugar levels

• Antioxidant Rich: Wild fennel, herbs, and dark leafy greens deliver powerful antioxidants and anti-inflammatory compounds

• Iron Boost: Lentils provide non-heme iron, especially beneficial when paired with vitamin C-rich vegetables

• Prebiotic Properties: The fiber in lentils and vegetables feeds beneficial gut bacteria, supporting microbiome health

• Complete Nutrition: When served with pecorino cheese, this dish provides a complete protein profile along with calcium and vitamin B12

This soup exemplifies the Mediterranean diet's emphasis on legumes, vegetables, and healthy fats, incorporating ingredients that have sustained Sardinian communities for generations. It's not just a meal, but a cornerstone of the region's renowned dietary practices associated with longevity and wellness.

Base Ingredients

• 500g (1 lb) small lentils (preferably Sardinian or Umbrian), picked over and rinsed

• 6-8 tablespoons extra-virgin olive oil, plus more for drizzling

• 1 medium onion, finely chopped

• 4-5 large cloves garlic, minced

• 2 carrots, cut into 1/2-inch dice

• 2 ribs celery, finely diced

• 1 medium potato, cut into 1/2-inch cubes

• 120g (1/2 cup) tomato passata or crushed peeled tomatoes

• 2 liters (2 quarts) vegetable broth or water

• Sardinian sea salt, to taste

• Freshly ground black pepper

Optional Meat & Cheese

• 100g salsiccia sarda (Sardinian pork sausage) or pancetta, diced

• 2-3 small pieces of pecorino sardo rind (or Parmigiano-Reggiano rind)

Vegetables & Herbs

• 1 bunch wild fennel fronds, chopped

• 1 bunch cavolo nero (Tuscan kale), stems removed and leaves chopped

• 2 sprigs fresh wild marjoram (perdixi)

• 2-3 fresh sage leaves

• 2 bay leaves

• 1 peperoncino or pinch of crushed red pepper

• 1 teaspoon wild fennel seeds

• 2 tablespoons fresh flat-leaf parsley, chopped

For Serving

• High-quality extra virgin olive oil for drizzling

• Aged pecorino sardo, freshly grated

• Olio santo (chili oil), optional

• Fresh cracked black pepper

METHOD

1. If using sausage or pancetta, heat 2 tablespoons olive oil in a large pot over medium heat. Add the meat and cook until browned, about 5 minutes. Remove with a slotted spoon and set aside.

2. In the same pot, heat remaining olive oil over medium heat. Add garlic, onion, carrots, and celery. Sauté until vegetables begin to soften, about 5-7 minutes.

3. Add wild fennel seeds, peperoncino, and bay leaf. Cook for 1 minute until fragrant.

4. Stir in tomato paste (if using) and cook for 2 minutes to caramelize slightly.

5. Add potato, lentils, and broth. If using cheese rinds, add them now. Bring to a boil, then reduce heat and simmer, partially covered, for about 20 minutes.

6. Add the chopped cavolo nero, wild fennel fronds, marjoram, and sage. If using fresh tomatoes, add them now. Continue cooking until lentils are tender but still hold their shape, about 10-15 minutes more.

7. If using, return the cooked sausage/pancetta to the pot. Season with salt and pepper to taste.

8. Remove cheese rinds if used. Adjust seasoning if needed.

9. Serve hot, drizzled with extra virgin olive oil and topped with freshly grated pecorino sardo.

Chef’s Notes

• The soup should be fairly thick; add more broth if needed during cooking

• Soup will thicken considerably when cooled

• Flavors improve the next day

• Can be stored in refrigerator for up to 5 days

Serves 6-8—share in good company!