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Sardinian Longevity Minestrone Recipe

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★★★★★

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.

Ingredients

Scale

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

Find it online: https://heutigemahlzeiten.com/sardinian-longevity-minestrone-recipe/