Sardinian Longevity Minestrone Recipe

Introduction

This Sardinian Longevity Minestrone is a hearty, flavorful soup packed with fresh vegetables, beans, and fregola pasta. Inspired by traditional Sardinian recipes, it’s a nourishing dish perfect for any season that warms the soul and supports well-being.

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 cup)
• 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 tablespoon chopped fresh basil leaves
• 1/2 cup fregola pasta
• Kosher salt and freshly ground black pepper, to taste
• 1/4 cup Pecorino Romano or Daiya Smoked Gouda, finely grated (optional)
• Extra virgin olive oil, for garnish

Instructions

1. Step 1: Heat the olive oil in a 5-quart Dutch oven or soup pot over medium heat. Once shimmering, add the chopped onions, carrots, celery, broccoli, sweet potatoes, and fennel. Sauté, stirring often, until the vegetables are softened.
2. Step 2: Push the vegetables to one side of the pot to create a clear space. Add the tomato paste and minced garlic to this spot and stir together until fragrant, about 30 seconds. Then, mix them into the rest of the vegetables.
3. Step 3: Increase the heat to medium-high, then stir in the fava beans, Great Northern beans, crushed tomatoes, and 4 cups of water. Bring the mixture to a boil, then reduce the heat to low or medium-low to maintain a gentle simmer. Cook uncovered for 20 minutes.
4. Step 4: Add the fregola pasta and a pinch of salt. If the soup feels too thick, add up to 1 more cup of water. Continue cooking for another 10 minutes or until the pasta is tender.
5. Step 5: Stir in the chopped parsley and basil. Taste the soup and season with additional salt and freshly ground pepper as needed.
6. Step 6: To serve, ladle the minestrone into bowls. Drizzle with a little extra virgin olive oil and sprinkle with the finely grated Pecorino Romano or Daiya Smoked Gouda, if using.

Tips & Variations

• For a gluten-free version, substitute fregola pasta with quinoa or a small gluten-free pasta.
• Using fresh beans instead of canned will give a richer flavor but requires longer cooking.
• Add a pinch of red pepper flakes when sautéing garlic for a slight heat boost.
• Vegetables can be swapped based on seasonal availability—zucchini or kale work well too.

Storage

Store leftover minestrone in an airtight container in the refrigerator for up to 4 days. When reheating, add a splash of water or broth to loosen the soup as the pasta may absorb liquid while sitting. It also freezes well for up to 3 months; thaw overnight in the fridge before warming.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I make this soup vegan?

Yes, simply omit the cheese or use a plant-based alternative like Daiya Smoked Gouda to keep it vegan-friendly.

What can I use if I don’t have fregola pasta?

Substitute fregola with small pasta shapes like fregula substitutes such as Israeli couscous, or orzo for similar texture and cooking time.

Sardinian Longevity Minestrone Recipe

Print Recipe

★★★★★

4.9 from 134 reviews

This Sardinian Longevity Minestrone is a hearty and healthy Italian vegetable soup packed with fresh vegetables, beans, and fregola pasta. Inspired by traditional Sardinian cuisine known for its health benefits and longevity, this soup combines a medley of nutrient-rich ingredients like broccoli, fennel, sweet potatoes, and flavorful herbs simmered to perfection in a tomato base, garnished with pecorino cheese and extra virgin olive oil.

• Author: Felix
• Prep Time: 15 minutes
• Cook Time: 35 minutes
• Total Time: 50 minutes
• Yield: 6 servings 1x
• Category: Soup
• Method: Stovetop
• Cuisine: Italian, Sardinian
• Diet: Vegetarian

Ingredients

Scale 1x2x3x

Vegetables and Aromatics

• 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 cup)
• 1 small fennel bulb, chopped
• 2 cloves garlic, minced

Beans and Tomatoes

• 1 can fava beans (about 15 ounces), drained and rinsed
• 1 can Great Northern beans (about 15 ounces), drained and rinsed
• 1 28-ounce can crushed tomatoes
• 1 tablespoon tomato paste

Grains, Herbs, and Seasonings

• 1/2 cup fregola pasta
• 1/4 cup loosely packed fresh Italian flat-leaf parsley leaves, chopped
• 1 tablespoon chopped fresh basil leaves
• Kosher salt, to taste
• Freshly ground black pepper, to taste

Optional Garnishes

• 1/4 cup Pecorino Romano or Daiya Smoked Gouda, finely grated (optional)
• Extra virgin olive oil, for garnish

Instructions

1. Heat and saute vegetables: Heat the olive oil in a 5-quart Dutch oven or large soup pot over medium heat. When the oil shimmers, add the chopped onion, carrot, celery, broccoli, sweet potato, and fennel. Sauté, stirring frequently, until the vegetables are softened and fragrant, about 5-7 minutes.
2. Add tomato paste and garlic: Push the sautéed vegetables to one side of the pot to create space. Add the tomato paste and minced garlic to the cleared spot. Stir and cook for less than a minute until the garlic is fragrant, then mix the tomato paste and garlic evenly into the vegetables.
3. Add beans, tomatoes, and simmer: Increase the heat to medium-high and add the drained fava beans, Great Northern beans, crushed tomatoes, and 4 cups of water. Bring the mixture to a boil, then lower the heat to maintain a gentle simmer. Cook uncovered for 20 minutes to blend the flavors.
4. Cook the pasta: Add the fregola pasta and a pinch of kosher salt. If the soup is too thick, add an additional cup of water. Continue cooking for 10 more minutes, or until the pasta is tender.
5. Finish with herbs and seasoning: Stir in the chopped fresh parsley and basil leaves. Taste the soup, then season with salt and freshly ground black pepper to your preference.
6. Serve with garnishes: Ladle the minestrone into bowls. Drizzle with extra virgin olive oil and sprinkle with finely grated Pecorino Romano or Daiya Smoked Gouda cheese if using. Serve hot for a comforting meal.

Notes

• Fregola pasta can be substituted with other small pasta shapes like orzo or small shells if unavailable.
• The soup can be made vegan by skipping the cheese or using a plant-based alternative like Daiya Smoked Gouda.
• Adjust the thickness of the soup by adding more or less water to your preferred consistency.
• Fresh fennel adds a unique anise flavor but can be omitted if unavailable.
• This soup stores well and tastes even better the next day after flavors meld.

Keywords: Sardinian minestrone, longevity soup, Italian vegetable soup, bean soup, fregola pasta soup, healthy minestrone, vegetarian soup