Eat to Live to 100: Recipes from the World's Longest Living Peoples

3/11 Previous Next

© Kiian Oksana/Shutterstock

Sardinian Ministrone Soup

Inspired by the nourishing traditions of Sardinian centenarians, this hearty minestrone celebrates the Mediterranean lifestyle with its simple, plant-based ingredients. Packed with beans, seasonal vegetables, and whole-grain pasta, this soup is as flavorful as it is wholesome.  Pair it with crusty whole-grain bread for a comforting meal rooted in the traditions of one of the world’s longest-living cultures. Use whatever seasonal vegetables you have on hand to make the most of this adaptable recipe!

Ingredients (for 4 servings):

• 1 tbsp olive oil
• 1 medium onion, diced
• 2 cloves garlic, minced
• 2 medium carrots, diced
• 2 celery stalks, diced
• 1 small zucchini, diced
• 1 medium potato, peeled and cubed
• 1/2 cup green beans, trimmed and chopped
• 1 1/2 cups cooked cannellini or borlotti beans (or 1 can, drained and rinsed)
• 1 1/2 cups diced tomatoes (fresh or canned)
• 4 cups vegetable broth
• 1/2 cup whole-grain pasta (e.g., ditalini or small shells)
• 1 tsp dried oregano
• 1 tsp dried thyme
• Salt and pepper to taste
• Fresh parsley, chopped, for garnish
• Grated Pecorino Romano (optional)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, and sauté for 2–3 min. until softened.
2. Stir in the carrots, celery, zucchini, and potato, cooking for 5 min. to lightly soften the vegetables.
3. Add the green beans, cooked beans, diced tomatoes, and vegetable broth to the pot. Stir in oregano and thyme, and season with salt and pepper.
4. Bring the mixture to a boil, then reduce heat to low. Cover and simmer for 20 min. or until the vegetables are tender.
5. Stir in the whole-grain pasta and simmer for an additional 8–10 min. or until the pasta is al dente. Adjust seasoning if needed.
6. Ladle the soup into bowls and garnish with fresh parsley. For an optional Sardinian touch, sprinkle with grated Pecorino Romano.