Sardinian Longevity Minestrone
Inspired by the super-healthy, legume- and vegetable-filled Blue Zones minestrone soup enjoyed by the long-living residents of Sardinia, this soup is naturally vegan and perfect for Meatless Mondays.
Servings 6 -8 servings
Calories 180kcal
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 small yellow or white onion chopped
- 1 medium carrot peeled and chopped
- 1 celery rib chopped
- 1 broccoli stalk peeled and chopped
- 1 small sweet potato peeled and diced (about 1 cups)
- 1 small fennel bulb chopped
- 1 tablespoon tomato paste
- 2 cloves garlic minced
- 1 can fava beans
- 1 can Great Northern beans
- 1 28-ounce can crushed tomatoes
- 1/4 cup loosely packed fresh Italian flat-leaf parsley leaves chopped
- 1 tablespoons chopped fresh basil leaves
- 1/2 cup fregola pasta
- kosher salt and freshly ground black pepper
- 1/4 cup Pecorino Romano or Daiya Smoked Gouda finely grated (optional)
- extra virgin olive oil for garnish
Instructions
- Heat the oil in a 5 qt Dutch oven or soup pot set over medium. When the oil begins to shimmer, add the onions, carrots, celery, broccoli, sweet potatoes, and fennel. Saute, stirring frequently, until all of the vegetables are softened.
- Scootch the vegetables to the side, creating a clear spot and add the tomato paste and garlic to the spot. Stir together until the garlic is fragrant (less than a minute), then mix in with the remaining vegetables.
- Increase heat to medium-high, and ddd the beans, crushed tomatoes, and 4 cups of water. Bring to a boil, then reduce heat low or medium-low to maintain a very gentle simmer. Cook for 20 minutes, uncovered.
- Add the pasta and a pinch of salt. If the soup is too thick, add another cup of water. Cook for 10 minutes more.
- Stir in the herbs. Taste, and add salt and pepper as needed.
- To serve, spoon into bowls, drizzle with olive oil and top with the cheese.
Video
Notes
- 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.
- Fregola is a small, peppercorn-sized Italian pasta that's dried and toasted (and has a lovely multi-colored hue). If you can't find fregola, 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!
Nutrition
Calories: 180kcal