Recipe For Sardinian Minestrone Soup Recipe
A bountiful dish that is eaten every day for lunch by some of the world’s longest-lived families in Sardinia, Italy. It can be made with seasonal vegetables from the garden, but always includes beans and fregula, a toasted pebble-size semolina pasta that is popular in Sardina.
Tip: You can vary the beans in the minestrone: pinto beans make a good substitute for cranberry beans; great northern or cannellini beans, for the favas.
Tip: Use the stalks and fronds that come off a fennel bulb for the most intense flavor. No feathery fronds on the bulb? Add a teaspoon of fennel seeds to the aromatic vegetables you sauté to begin the dish.
Green Minestrone Soup Recipe
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Sardinian Longevity Minestrone
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Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.Inspired by the super-healthy, legume- and vegetable-filled minestrone soup enjoyed by the long-living residents of Sardinia, this Sardinian Minestrone soup is naturally vegan and perfect for Meatless Mondays. (Now with video!)
Hello, Blue Zones fans from the new Netflix series — I’m watching, too! I hope you’ll cook up and enjoy this soup. It’s still a favorite in my household, especially with all of summer’s beautiful veggies.
Sardinian Minestrone Soup
Also, if you’re interested in learning more about the Okinawan Sweet Potatoes mentioned during the Okinawa segment, visit my gardening blog to learn all about growing them in your own backyard.
I’m an avid fan of the The Blue Zones, especially the book series. I often relisten to the audiobooks on my daily walks, to stay inspired. (New to the Blue Zones? Start with The Blue Zones: Lessons for Living Longer From the People Who’ve Lived the Longest, the book profiling regions of the world where residents routinely live to 100 and beyond.)
Now, I don’t necessarily want to live to 100. One standout characteristic of these long-living communities is that residents have very strong, life-long support systems of both family and friends, which, quick frankly, we lack in the US. High school and college friendships often dissolve with miles, as we scatter across the country for careers and different climates.
Sardinia's Way With Peas In Soup
Sibling and extended family bonds soften for the same reasons. Young families form, and we busyify our lives. By the time we reach an age where we need a little assistance, there’s just a small circle of people who can and are willing to help. Aging in American is stressful all around.
. And that’s what these Blue Zones seem to share — they live long but are sharp and spry right to the end.
I’m particularly drawn to their diets, which appeal to my basically vegetarian nature. The Sardinian (Italy) and Ikarian (Greece) groups and their Mediterranean meal plans are strongly vegetarian, focusing on legumes and seasonal vegetables, usually picked from their own gardens. And wine.
Traditional Minestrone Soup Recipe
Bitter beverages are not my favorites, but as I’ve aged, my tolerance for them has improved, and I’ve always been intrigued by the claimed health benefits of red wine. When I read about the Sardinian’s love for their native Cannonau wine, I was excited to give it a taste.
To my surprise — I have a love-hate relationship with red wine — a double-shot of Cannonau went down mighty smooth with a bowl of Sardinian minestrone soup one rainy afternoon. I don’t think it’s in the cards to drink wine every afternoon, like the Sardinians do with their long lunches — we ‘burb dwellers have too much driving to do — but I’m happy to have a red wine in my stash that I enjoy (and that might just be very good for me to boot).
Which brings me to today’s soup. I have to say, I *love* this minestrone soup. Adapted from the Blue Zone’s website, my version of this vegetable-heavy soup contains plenty of flavorful fava beans, Great Northern beans, and a few of my favorite spring veggies, including broccoli stems and fennel.
This Soup Recipe Will Help You Live To 100
It also contains a fun little Sardinian pasta called fregula, which is pebble-sized and toasted, giving the pasta a deeper flavor and multi-colored, rustic appearance.
As we transition to warm weather here in the States, I’d like to call out one aspect of this recipe that makes this minestrone soup particularly spring-worthy: it uses water rather than stock.
Don’t get me wrong — stock is awesome (especially home vegetable or chicken stock) and is often the key to a make-or-break winter comfort soup. But using water here creates an unexpected lightness that you don’t normally get from minestrone. The flavor is pure fresh vegetables, and the soup is one I can definitely enjoy even as the thermometer continues its creep upward.
Hearty Old Fashioned Minestrone Soup With Potatoes And Leeks
I made a huge batch of this soup, and enjoyed the leftovers for lunch several times last week. The soup is delicious with the pecorino romano cheese, but it’s really something with a fried egg on top. When the yolk breaks into the soup … oh, my guhness. Soup heaven. #putaneggonit
I hope you’ll try and love this healthy, super tasty Sardinian minestrone soup! And if it’s the height of summer and you have an abundance of fresh veggies, try this light and lovely Summer Minestrone!
Inspired by the super-healthy, legume- and vegetable-filled minestrone soup enjoyed by the long-living residents of Sardinia, this soup is naturally vegan and perfect for Meatless Mondays.
Italian Minestrone Soup (30 Minutes!) Leftovers Then Breakfast
– You can use dried beans instead of canned. Soak the beans overnight (peel the favas, if you prefer them that way), increase cooking time to 1 1/2 to 2 hours. – Fregula is a small, peppercorn-sized Italian pasta that’s dried and toasted (and has a lovely multi-colored hue). If you can’t find fregula, substitute the similarly shaped Israeli couscous or another small pasta such as orzo or ditalini. – Leave off the cheese, and the soup is naturally vegan. – This soup is awesome the next day, and the day after. Make a lot – you won’t regret it!
Nutritional information, if shown, is provided as a courtesy only, and is not to be taken as medical information or advice. The nutritional values of your preparation of this recipe are impacted by several factors, including, but not limited to, the ingredient brands you use, any substitutions or measurement changes you make, and measuring accuracy.
We were just watching the new Netflix special and were reminded of your recipe! So, just wanted to stop back and tell you how much we've enjoyed making this soup over the years. We cook a big batch at least monthly in the fall and winter and enjoy the leftovers the for a week. So delish (and healthy)
Classic Italian Minestrone Soup Recipe
Love the healthy recipe and it tastes good but it came out way too thick so I had to add 4 more cups of water. Not sure what I did wrong.
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