Anti Inflammatory Za'atar-Tahini Sardine Tomato Soup
This soup is a bold, deeply savory bowl that earns its place at the table on flavor alone — smoky cumin, golden turmeric, and a whisper of red pepper bloom in olive oil before tomatoes and broth pull everything into a silky, blended base. Sardines bring serious anti-inflammatory credentials to the party, loaded with omega-3 fatty acids, and they melt right into the soup so even skeptics won't be put off by the idea. Turmeric and extra-virgin olive oil are two of the most well-studied ingredients when it comes to reducing inflammation, and here they work together in every single spoonful. The tahini swirl — just sesame paste, lemon juice, and a splash of water — adds a nutty creaminess that makes the whole bowl feel restaurant-worthy without any extra effort. A generous dusting of za'atar at the end ties it all together with herby, slightly tangy brightness that cuts through the richness beautifully. This recipe serves four, making it a practical weeknight dinner that doesn't ask much of you but delivers something genuinely special.
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Learn more →Ingredients
4 servings
For the soup
- 3 tbsp extra-virgin olive oil
- 1 medium yellow onion, finely diced
- 4 garlic cloves, minced
- 1 tsp ground cumin
- ½ tsp ground turmeric
- ¼ tsp crushed red pepper flakes
- 2 cans (14 oz each) diced tomatoes
- 2 cups low-sodium chicken broth
- 2 cans (4.4 oz each) sardines in olive oil, drained
- ½ tsp salt, plus more to taste
- ¼ tsp black pepper
For the tahini swirl
- 3 tbsp tahini
- 2 tbsp fresh lemon juice
- 2 tbsp water
For serving
- 2 tbsp za'atar
- 2 tbsp extra-virgin olive oil, for drizzling
- fresh flat-leaf parsley, roughly chopped (optional)
Instructions
- 1
Heat 3 tbsp 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, cumin, turmeric, and red pepper flakes and cook, stirring constantly, until fragrant, about 1 minute. Watch closely — the garlic can brown quickly.
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