Anti Inflammatory Pomegranate & Sardine Tomato Soup with Fresh Mint
This soup is a genuinely exciting bowl — smoky fire-roasted tomatoes and pomegranate juice create a deep, slightly tart base that feels both warming and bright, while cumin, turmeric, and cinnamon layer in that aromatic complexity you'd expect from a slow-cooked stew. Sardines are one of the most powerful anti-inflammatory proteins you can eat, loaded with omega-3 fatty acids, and here they melt right into the blended tomato base so the texture is silky and rich rather than fishy or heavy. Turmeric and extra-virgin olive oil — both well-regarded for their inflammation-fighting properties — show up in meaningful amounts, not just as token additions. The whole pot comes together in well under an hour and serves four, making it a genuinely practical weeknight dinner rather than a special-occasion project. Fresh mint stirred in at the end lifts everything with a cool, herbal finish that keeps the soup from feeling too rich, and a scatter of pomegranate arils on top adds little bursts of sweetness and color. It's the kind of recipe that looks and tastes far more impressive than the effort involved — and every single ingredient is pulling its weight.
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Learn more →Ingredients
4 servings
- 2 tbsp extra-virgin olive oil
- 1 medium yellow onion, finely diced
- 4 cloves garlic, minced
- 1 tsp ground cumin
- ½ tsp ground turmeric
- ¼ tsp ground cinnamon
- ¼ tsp crushed red pepper flakes
- 2 cans (14 oz each) fire-roasted diced tomatoes
- 1 cup pomegranate juice (100% juice, no added sugar)
- 2 cups low-sodium chicken broth
- 2 cans (4.4 oz each) sardines in olive oil, drained
- 1 tbsp lemon juice
- ½ tsp salt, or to taste
- ¼ tsp black pepper, or to taste
- ¼ cup fresh mint leaves, roughly torn
For serving
- ¼ cup pomegranate arils (optional)
- extra-virgin olive oil, for drizzling (optional)
Instructions
- 1
Heat 2 tbsp 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 5–6 minutes.
- 2
Add the garlic, cumin, turmeric, cinnamon, and red pepper flakes. Cook, stirring constantly, until fragrant, about 1 minute — watch closely so the garlic does not brown.
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