This hearty Sardinian minestrone soup, a Blue Zone staple, combines beans and vegetables for a nourishing and flavorful lunch or dinner.
This soup is wonderfully warming, nourishing, and incredibly flavorful. The only thing it’s not is simple. With so many ingredients, I recommend using the largest pot you have. But don’t worry, it stores well in the fridge and can even be frozen. Though you probably won’t need to, as it tends to disappear fast. What truly sets it apart is how much kids love it, even those who usually shy away from vegetables!
Longevity Minestrone Soup
Sardinia is a picturesque island in the Mediterranean, renowned for its rugged coastline and pristine sandy beaches. What truly sets it apart from other Mediterranean islands is the remarkable longevity of its inhabitants. People in Sardinia often live well beyond 100 years, thanks to a lifestyle and rich nourishing foods. One standout dish contributing to their longevity is the renowned Sardinian Minestrone Soup, Dan Buettner favorites.
A staple of the island’s Blue Zone diet, this hearty soup combines beans, vegetables, and fresh herbs, making it both warming and nourishing. It’s a delicious and wholesome meal that reflects the island’s focus on simple, wholesome ingredients.
Ingredients
Beans
Beans are a key ingredient in Sardinian Minestrone Soup, adding both flavor and nutrition. You can use dried beans for a more traditional approach, but canned beans offer a quicker option. If using dried beans, it’s important to soak the beans overnight before adding them to the soup.
I used fava beans and white beans.
But you can also use cannellini beans, cranberry beans, pinto beans, and garbanzo beans (also known as chickpeas). Each type brings its own unique texture and taste, enhancing the hearty richness of the soup.
Fregola Sarda
I used Fregola Sarda – a traditional Sardinian pasta, known for its small, round, toasted beads. Once you get it, don’t forget to make Fregola ai frutti di mare.
If you can’t find fregola, you can substitute it with other types of pasta such as orzo or pearl couscous.
Fresh vegetable
Fresh seasonal vegetables are a key to nourishing and flavorful Sardinian Minestrone Soup. I included celery ribs, broccoli stalks, carrot, sweet potatoes, a small fennel bulb, garlic, and onion. Feel free to adapt it to the seasons by using whatever fresh vegetables you have on hand. For substitutes, you can try potatoes instead of sweet potatoes, leeks in place of onions, or zucchini as an alternative to broccoli stalks. Go with season and select what do you like the most.
You can use a food processor to faster the process of cutting veggies into small pieces.
Herbs
don’t skip the herbs, they are fragrant and bring vibrant flavor to Sardinian Minestrone Soup.
I used flat-leaf parsley and fresh basil leaves.
Water
For the liquid base, you can use plain water, but vegetable broth or chicken stock for additional flavors.
How to make Sardinian Minestrone Soup
First step: Prepare the Vegetables
Peel and dice the potatoes, celery, carrot, onion, broccoli stalk, and fennel. In a large pot, heat some olive oil and sauté the vegetables over medium heat until softened, about 10 minutes.
Second step: Add Parsley and Lemon Zest
Stir in finely chopped parsley and a touch of lemon zest, mixing well to enhance the flavor base.
Third step: Add Garlic and Basil
Make a small space in the center of the pot, add minced garlic and finely chopped basil, and sauté until fragrant, about 2-3 minutes. Stir to combine with the vegetable base.
Fourth step: Incorporate Tomato Paste and Tomatoes
Clear another space in the pot, add a little olive oil, and stir in the tomato paste. Repeat with diced tomatoes. Season with salt and pepper, then mix everything together.
Fifth step: Add in the Pasta and Beans
Pour in 5 cups of water (or broth) and bring the soup to a boil. Increase the heat to high for a full boil, then lower to a simmer. Stir in the fregola sarda and cook until the pasta is tender. Add the beans (softened if canned, or soaked overnight if dried) near the end.
Remove from heat and adjust the seasoning with a splash of red wine vinegar.
Note: If using dried beans soaked overnight, add them at the beginning with the vegetables to ensure they cook through.
Sixth step: Make Basil Oil for Serving
Using a mortar and pestle, combine chopped basil, a pinch of salt, and olive oil into a paste. Drizzle this over each serving of soup for an aromatic finishing touch.
How to serve this live to 100 soup?
Serve Sardinian Minestrone Soup warm in deep bowls, topped with a drizzle of freshly made basil oil.
Pair it with a slice of crusty whole-grain sourdough bread or traditional Sardinian flatbread, such as pane carasau, for an authentic experience.
Sprinkle a few torn basil leaves or a handful of grated Pecorino cheese on top.
This hearty, nutrient-packed soup is best enjoyed with loved ones, embracing the Sardinian tradition of shared meals that contribute to longevity and well-being.
How to store it?
This wholesome soup is a staple in Sardinia, often eaten every day for lunch by some of the world’s longest-living families. The beauty of this dish is that it tastes even better the next day as the flavors deepen.
To store, let the soup cool completely before transferring it to an airtight container. It keeps well in the fridge for up to 4 days. For longer storage, freeze the soup in individual portions for up to 3 months. When ready to eat, simply reheat the soup on the stove over medium heat, stirring occasionally until warmed through. Add a splash of water or broth if it thickens during storage.
Other Blue Zone soups and stews
Tips and Tricks
Plan Ahead: If you’re making this soup in advance, stop before adding the pasta. When you’re ready to serve, bring the soup back to a simmer, add the pasta, and cook for about 5 minutes. Finish by stirring in the greens for a fresh and vibrant touch.
Bean Prep: Using dried beans? Soak them overnight in cold water with 2 bay leaves for additional flavors.
Flavor Enhancer: Add a splash of red wine vinegar or freshly squeezed lemon juice at the end to brighten the flavors.
Sardinian Minestrone Soup – Blue Zone Staple
Ingredients
- 1 onion chopped
- 1 carrot
- 1 celery rib
- 1 broccoli stalk
- 1 small sweet potato peeled and diced
- 1 small fennel bulb
- 1 tablespoon tomato paste
- 2 cloves garlic peeled
- 1 teaspoon lemon zest from 1/2 of lemon
- 5 cups water or vegetable stock
- 1 can fava beans
- 1 can white beans
- 2 cups crushed tomatoes
- 1 handful parsley flat leaf
- 2 tablespoons basil leaves fresh, finely chopped
- 1/2 cup fregola pasta
- salt and pepper to taste
- 2 tablespoons red wine vinegar
- 1/4 cup pecorino cheese
- 3 tablespoons extra virgin olive oil
Instructions
- Peel and dice the potatoes, celery, carrot, onion, broccoli stalk, and fennel. In a large pot, heat some olive oil and sauté the vegetables over medium heat until softened, about 10 minutes.
- Stir in finely chopped parsley and a touch of lemon zest, mixing well to enhance the flavor base.
- Make a small space in the center of the pot, add minced garlic and finely chopped basil, and sauté until fragrant, about 2-3 minutes. Stir to combine with the vegetable base.
- Clear another space in the pot, add a little olive oil, and stir in the tomato paste. Repeat with diced tomatoes. Season with salt and pepper, then mix everything together.
- Pour in 5 cups of water (or broth) and bring the soup to a boil. Increase the heat to high for a full boil, then lower to a simmer. Stir in the fregola sarda and cook until the pasta is tender. Add the beans (softened if canned, or soaked overnight if dried) near the end.
- Remove from heat and adjust the seasoning with a splash of red wine vinegar.
- Note: If using dried beans soaked overnight, add them at the beginning with the vegetables to ensure they cook through.
- Using a mortar and pestle, combine chopped basil, a pinch of salt, and olive oil into a paste. Drizzle this over each serving of soup for an aromatic finishing touch.
