Anti Inflammatory Smoky Paprika Sardine Tomato Soup
This deeply savory soup is built around some of the most powerful ingredients you can put in a pot — sardines packed in olive oil, fire-roasted tomatoes, turmeric, and smoked paprika all working together in one rich, warming bowl. Sardines are one of the most concentrated sources of omega-3 fatty acids you'll find, and pairing them with extra virgin olive oil and a turmeric-forward spice blend means every spoonful is doing serious work. The fire-roasted tomatoes bring a subtle smokiness that plays beautifully off the paprika, and once everything is blended smooth, the soup has a velvety, restaurant-worthy texture that's hard to believe came together in under 40 minutes. A finishing squeeze of lemon lifts the whole thing and keeps the flavors bright rather than heavy. This makes four servings, so it's practical for a weeknight dinner and even better reheated the next day when the spices have had time to settle in. If you've been skeptical about cooking with canned sardines, this is the recipe that will change your mind.
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Learn more →Ingredients
4 servings
- 3 tbsp extra virgin olive oil
- 1 medium yellow onion, diced
- 4 cloves garlic, minced
- 2 tsp smoked paprika
- 1 tsp ground turmeric
- ½ tsp ground cumin
- ¼ tsp cayenne pepper (optional)
- 2 cans (14.5 oz each) fire-roasted diced tomatoes
- 2 cups low-sodium chicken broth
- 2 cans (4.4 oz each) sardines in olive oil, drained
- 1 tbsp lemon juice
- salt and pepper, to taste
For serving
- 2 tbsp fresh flat-leaf parsley, roughly chopped (optional)
- lemon wedges (optional)
Instructions
- 1
Heat the olive oil in a large saucepan 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, smoked paprika, turmeric, cumin, and cayenne (if using) and cook, stirring constantly, until fragrant, about 1 minute. Watch closely so the garlic does not brown.
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