Recipe for Health: Italian Mussel Soup

Plant-based diets are commonly cited as the best way to eat for a lower environmental impact, but solutions tend to overlook the potential benefits of seafood-based, or “blue,” diets—like one that includes this Italian mussel soup below.

Replacing meat with certain types of seafood on the dinner plate could be a win for the health of the planet and our own health, as well. This is the conclusion of an analysis of dozens of marine species that are consumed worldwide published in Communications Earth & Environment.

The study suggests that people could reduce their carbon footprints via reduced greenhouse gas emissions by replacing land-based meat options (beef, pork or chicken) with some sustainably sourced seafood such as farmed shellfish—mussels, clams, oysters—and wild-caught, small, surface-dwelling fish, which includes anchovies, mackerel and herring. And they would also benefit from eating something that typically has a better nutrition profile. That makes this satisfying briny Italian mussel soup a win-win.

1 C farro

2 lb mussels

1 T olive oil

1 T unsalted butter

1 medium yellow onion, chopped

1 large carrot, chopped

1/4 t salt

2 garlic cloves, thinly sliced

1 t Italian seasoning

1 t fennel seeds

1/2 t red chili flakes

1/4 t black pepper

1 C dry white wine

1 (28 oz) can diced tomatoes

2 T red wine vinegar 

1/4 C sliced Kalamata olives (optional)

1/3 C parsley, coarsely chopped

Bring farro, 3 cups water and a couple pinches salt to a boil. Reduce heat to medium-low and simmer covered for 25 minutes, or until grains are al dente. Drain any excess liquid. Heat oil and butter in a large saucepan over medium heat. Add onion, carrot and salt and cook until softened, about 5 minutes. Add garlic and heat 1 minute. Add Italian seasoning, fennel, red chili flakes and black pepper to pan; heat 30 seconds. Pour in wine, bring to a boil and simmer for 3 minutes. Place canned tomatoes and 1 cup water in pan. Raise heat to bring to a boil, add mussels to pan, cover, and cook over medium heat for 3 minutes, or until the shells have popped open. Use a slotted spoon to remove mussels from tomato broth and discard any that have not opened. Stir farro, red wine vinegar and olives if using into soup. Remove mussels from their shells and stir them and their juices into soup. To serve, place soup in serving bowls and garnish with parsley. Makes four servings.

See also: Recipe for Health: Cream of Chard Soup