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Longevity soup recipe
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5 from 1 vote

Sardinian Minestrone Soup - Blue Zone Staple

This hearty Sardinian minestrone soup, a Blue Zone staple, combines beans and vegetables for a nourishing and flavorful lunch or dinner.
Prep Time20 minutes
Cook Time1 hour
Course: Soup
Keyword: blue zone soup, longevity soup, sardinian minestrone soup
Servings: 4 people
Calories: 472kcal
Author: Vladka Merva

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
  • ½ cup fregola pasta
  • salt and pepper to taste
  • 2 tablespoons red wine vinegar
  • ¼ 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.

Nutrition

Serving: 4g | Calories: 472kcal | Carbohydrates: 44g | Protein: 24g | Fat: 24g | Saturated Fat: 6g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 9g | Trans Fat: 0.04g | Cholesterol: 114mg | Sodium: 206mg | Potassium: 1399mg | Fiber: 12g | Sugar: 13g | Vitamin A: 8738IU | Vitamin C: 94mg | Calcium: 153mg | Iron: 3mg