Anti Inflammatory Pesto-Walnut Sardine Tomato Soup
This deeply savory tomato soup is built around some of the most powerful inflammation-fighting ingredients you can put in a single pot. Sardines bring a hefty dose of omega-3 fatty acids, turmeric adds its signature golden warmth, and walnuts contribute healthy fats and a satisfying, slightly nutty bite — all working together in a broth that genuinely tastes like it took all day. Fire-roasted crushed tomatoes give the base a smoky, rich depth, while garlic, red pepper flakes, and a swirl of basil pesto keep every spoonful bright and layered. The partial blending step is a small move that makes a big difference, letting you dial in exactly how rustic or silky you want the texture. It comes together in well under an hour and serves four, making it an easy weeknight option that doesn't feel like a compromise. If you've been skeptical about sardines in soup, the way they break into tender flakes and absorb the tomato-pesto base will absolutely change your mind.
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Learn more →Ingredients
4 servings
For the soup
- 3 tbsp extra virgin olive oil, divided
- 1 medium yellow onion, finely diced
- 4 cloves garlic, minced
- ½ tsp red pepper flakes
- 1 tsp ground turmeric
- 2 cans (28 oz total) fire-roasted crushed tomatoes
- 2 cups low-sodium chicken broth
- 2 cans (4.4 oz each) sardines in olive oil, drained
- ½ cup raw walnuts, roughly chopped
- ¼ cup basil pesto (olive-oil based)
Ingredient noteUse an anti-inflammatory vegetable oil like olive oil or avocado oil.
- 1 tsp salt, or to taste
- ½ tsp black pepper, or to taste
For serving
- ¼ cup fresh basil leaves, torn (optional)
- 2 tbsp extra virgin olive oil, for drizzling (optional)
Instructions
- 1
Heat 2 tbsp of the olive oil in a large pot or Dutch oven over medium heat until shimmering. Add the onion and cook, stirring occasionally, until softened and translucent, about 6–7 minutes.
- 2
Add the garlic, red pepper flakes, and turmeric and cook, stirring constantly, until fragrant, about 1 minute. Watch closely so the garlic does not brown.
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