Typically referred to as Sardinian longevity minestrone, this nutritious one-pot legume and vegetable wealthy soup is typical of an space in Sardinia described as one of many world’s blue zones. A comfy and nourishing recipe, Sardinian minestrone soup will be made with a wide range of backyard greens however all the time accommodates beans and fregola pasta.
What are blue zones?
First recognized by journalist and Nationwide Geographic explorer Dan Buetter, blue zones are the locations on the planet with the healthiest, longest-living populations. They embrace Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece; and Loma Linda, California.
Every blue zone options life-style selections or habits that Buetter believes contribute to the longevity of the individuals who stay there. Weight-reduction plan is a contributory consider all blue zones and is principally plant primarily based with little or no meat consumed.
Longevity minestrone.
In accordance with the blue zone web site, this longevity minestrone is predicated on a recipe from a household in Sardinia who Dan Buetter visited while doing analysis there. He referred to as them ‘the world’s longest lived household’.
The truth is, the Melis household from Perdasdefogu, a small village within the province of Nuoro, Sardinia, have been within the Guinness E-book of Data for being the oldest household in historical past. They have been 9 siblings who reached a mixed age of 851 (the oldest was 109).
In accordance with Buetter, the Melis household ate the identical lunch day by day: sourdough bread, a glass of native wine and a particular minestrone
The Sardinian longevity minestrone recipe I made is the one printed on the bluezones web site and a lot of Italian web sites. I needed to substitute a few elements. You’ll be able to, after all, use the unique elements or mine, relying on style and what you’ve got accessible. (see ingredient notes)
Substances for Sardinian minestrone.
Beans – I used a mixture of white beans, borlotti beans (cranberry beans) and chickpeas. The unique recipe requires dried peeled fava beans (broad beans) as an alternative of white beans. Beans make this minestrone hearty and protein-rich.
You should use canned beans for sooner meal prep as dried beans require in a single day soaking. Nonetheless, dried beans are extra nutritious, decrease in sodium and have a superior texture and taste. You can even use different varieties of beans akin to pinto beans.
Onion, carrot & celery: the traditional base of many Italian soup and sauce recipes referred to as soffritto in Italian. These veggies have to be minimize into small items and sautéed till softened.
Olive oil: to sauté the soffritto. Additional virgin olive oil is finest for taste and dietary worth, however you can even use a standard olive oil.
Garlic: I used 3 cloves of garlic finely chopped. Add the garlic as soon as the soffritto has softened because it burns simply. Burnt garlic is bitter garlic.
Recent herbs: Recent parsley and contemporary basil. Some recipes additionally name for a bay leaves, contemporary thyme and rosemary. The recipe I adopted didn’t embrace them, however after all you may if you want!
Tomatoes: This recipe requires canned peeled tomatoes. I used San Marzano. You should use crushed tomatoes as an alternative. Including slightly tomato paste will give this scrumptious soup a stronger tomato taste.
Potatoes: 3-4 peeled and cubed yellow potatoes. These assist to thicken the soup and add creaminess as effectively.
Fennel: The recipe for this Sardinian minestrone consists of chopped fennel. I used fennel seeds as an alternative as contemporary fennel wasn’t accessible. You should use both.
Elective elements : I prefer to have greens in my soup, so I added some chard to my Sardinian minestrone. Spinach, tuscan kale or swiss chard are different leaf greens you should utilize. Or go away the greens out.
Be happy so as to add different contemporary seasonal greens from the backyard or market, akin to zucchini, cabbage, inexperienced beans, and cauliflower or broccoli florets.
Fregola: Fregola is a spherical toasted small pasta from Sardinia. If you happen to don’t have fregola, use Israeli couscous or orzo pasta.
Pecorino cheese: Italians normally serve minestrone with a grated arduous cheese akin to pecorino or Parmigiano.
Step be Step directions.
The day earlier than, soak the fava or white beans, cranberry beans, and chickpeas in a big pan of water for at the very least 8 hours or in a single day. Drain and rinse effectively.
1) Put together all of the greens: wash and chop the carrots and celery into small items, peel and chop the garlic and onion, peel and dice the potatoes and wash the greens and herbs. Wash and chop the contemporary fennel (if utilizing)
2) Warmth the olive oil in a big pot or Dutch oven set over a medium warmth. Add the onion, carrots, and celery; sauté till softened however not browned, about 5 minutes. Add the garlic and fennel seeds (if utilizing) cook dinner till aromatic.
3) Add within the tomatoes, potatoes, contemporary fennel (if utilizing), parsley, and basil, in addition to the drained beans and chickpeas. Pour in sufficient water or vegetable broth in order that every part is submerged by 1 inch (2.5cm).
4) Increase the warmth to excessive and produce to a full boil. Scale back the warmth to low and simmer slowly for about 90 minutes, uncovered, till the beans are cooked. Add extra water as essential if the combination will get too thick. Add the leafy greens if utilizing and permit them to wilt.
5) Stir within the fregola pasta, salt, and pepper. Add a few cups water if the soup appears too dry. Proceed simmering uncovered for about 10 minutes till the pasta is tender.
Serve your Sardinian longevity minestrone in bowls with a touch of additional virgin olive oil and a few grated pecorino romano cheese if utilizing.
NB Italian pecorino is made with animal rennet so it’s not vegetarian. To maintain this recipe vegetarian use a vegetarian parmesan cheese or omit the cheese.
What to do with leftovers
This longevity soup tastes even higher the subsequent day! So it is value making additional and maintaining it within the fridge in an hermetic container. It’s going to keep good for 3-4 days. I do not suggest freezing leftovers because the elements could get soggy when defrosted and reheated.
Different varieties of Italian minestrone.
In fact, Sardinian minestrone is considered one of many variations of minestrone soup right here in Italy. Historically, minestrone is a seasonal vegetable soup which usually has some thickening plant-based elements akin to squash, potatoes or legumes, plus, a wide range of veggies minimize into items and rice, pasta or grains.
The elements for minestrone rely on the season and, typically , the a part of Italy the soup comes from.
For instance, Ligurian minestrone has basil pesto in it, and minestrone Milanese usually features a fatty pork minimize like guanciale, in addition to rice as an alternative of pasta. Nonetheless, I prefer to make minestrone from Milan with orzo pasta which appears like rice.
The most effective minestrone recipes for autumn/fall is Tuscan minestrone which is wealthy in leafy greens, beans and pumpkin or squash!
Let me know what you assume
If you happen to do that Sardinian minestrone recipe, I might like to know what you assume. Though it has fairly a couple of elements, this selfmade soup is definitely a straightforward recipe and the proper strategy to give your loved ones a healthful meal any time of the 12 months.
You’ll be able to write a remark right here on the weblog, e-mail me or touch upon the Pasta Undertaking Fb web page. I might love to listen to from you.
Buon appetito!
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Sardinian Longevity Minestrone Soup with Fregola.
Typically referred to as Sardinian longevity minestrone, this nutritious one-pot legume and vegetable wealthy soup is typical of an space in Sardinia described as one of many world’s blue zones. A comfy and nourishing recipe Sardinian minestrone soup will be made with a wide range of backyard greens however all the time accommodates beans and fregola pasta.
Gear
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1 massive soup pot
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1 chopping board
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1 sharp knife
Substances
- 4 ounces white beans dried and soaked or fava beans
- 4 ounces chickpeas dried and soaked
- 4 ounces borlotti beans (cranberry beans) dried and soaked
- 3 carrots washed and chopped
- 3 stalks celery washed and chopped
- 1 yellow onion peeled and chopped
- 3 yellow potatoes peeled and minimize into cubes
- 1 teaspoon fennel seeds or 1 contemporary fennel
- 3 cloves garlic peeled and chopped
- 1 handful contemporary basil wash and chopped
- 1 handful contemporary parsley washed and chopped
- 14 ounces canned peeled tomatoes or crushed tomatoes
- 1 bunch contemporary chard washed and stalks eliminated
- 4 ounces fregola or Israeli couscous
- black pepper and salt to style
- 4 tablespoons additional virgin olive oil.
Directions
The day earlier than
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Soak the fava or white beans, cranberry beans,and chickpeas in a big pan of water for at the very least 8 hours or in a single day. Drain and rinse effectively.
Put together the elements.
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Put together all of the greens: wash and chop the carrots and celery into small items, peel and chop the garlic and onion, peel and dice the potatoes and wash the greens and herbs. Wash and chop the contemporary fennel (if utilizing)
Make the Sardinian minestrone
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Warmth the olive oil in a big pot or Dutch oven set over a medium warmth. Add the onion, carrots, and celery; sauté till softened however not browned, about 5 minutes. Add the garlic and fennel seeds (if utilizing) cook dinner till aromatic.
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Add within the tomatoes, potatoes, contemporary fennel (if utilizing), parsley, and basil, in addition to the drained beans and chickpeas. Pour in sufficient water or vegetable broth in order that every part is submerged by 1 inch (2.5cms)
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Increase the warmth to excessive and produce to a full boil. Scale back the warmth to low and simmer slowly for about 90 minutes, uncovered, till the beans are cooked. Add extra water as essential if the combination will get too thick. Add the washed chard leaves (if utilizing) and permit them to wilt.
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Stir within the fregola pasta, salt, and pepper. Add a few cups water if the soup appears too dry. Proceed simmering uncovered for about 10 minutes till the pasta is cooked.
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Serve your Sardinian longevity minestrone in bowls with a touch of additional virgin olive oil and a few grated pecorino romano cheese if utilizing.
Forestall your display from going darkish
Notes
This longevity soup tastes even higher the subsequent day! So it is value making additional and maintaining it within the fridge in an hermetic container. It’s going to keep good for 3-4 days.
Diet
Energy: 460kcalCarbohydrates: 74gProtein: 19gFats: 12gSaturated Fats: 2gPolyunsaturated Fats: 2gMonounsaturated Fats: 7gSodium: 255mgPotassium: 1663mgFiber: 16gSugar: 8gVitamin A: 8410IUVitamin C: 44mgCalcium: 180mgIron: 7mg
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