Sardinian Minestrone Soup
This take on the Sardinian minestrone soup recipe featured in the Blue Zone's documentary uses canned beans to save on time. This soup is renowned for its use of a variety of healthy vegetables, and is super versatile because you can swap ingredients out for what you have on hand!
Ingredients
- 1 15 oz can of chickpeas, rinsed
- 1 15 oz can of kidney beans, rinsed or whatever canned beans you prefer
- 3 tbsp extra virgin olive oil, plus 1 tbsp per bowl to drizzle
- 1 medium onion, chopped
- 4 large carrots, peeled and chopped
- 6 stalks of celery, chopped
- 4 garlic cloves, peeled and minced or pressed through a garlic presser
- 1 28 oz can of organic crushed tomatoes
- 4 medium potatoes, peeled and chopped into 1/2 inch cubes
- 1 large sweet potato, peeled and chopped into 1/2 inch cubes
- 1 1/2 cups chopped fennel optional
- 1/4 cup fresh parsley, chopped finely to about 2 tbsp
- 10 fresh basil leaves, chopped
- 7 cups water can use anywhere from 6-8 cups
- 3/4 cup dry Israeli couscous, acini de pepe, ditalini, or fregola pasta fregola pasta is what is traditionally used
- 1 1/2 tsp table salt
- 1/2 tsp ground pepper
- 1/2 tsp turmeric
- 1/2 tsp onion powder
- 1/2 tsp garlic powder
- 1 tsp italian seasoning
- 1 bay leaf
- garnish with grated parmesan if you like
Instructions
- Warm 3 tbsp olive oil in a large stock pot, then add the onion, carrot, and celery. Cook over medium-high heat for 5 minutes before adding the minced garlic. Stir well for 20 seconds until the garlic becomes fragrant.
- Add the canned tomatoes, cubed potatoes and sweet potatoes, fennel, parsley, basil, and rinsed canned beans. Add 6-8 cups of water (I do 7), then the spices, salt/pepper, and bay leaf. Bring to a full boil, then lower the heat slightly and simmer uncovered for 20 minutes.
- Stir in the pasta (I use couscous), and simmer uncovered for about 10 minutes, or until the pasta is finished cooking, stirring occasionally. This cooking time will vary depending on the pasta you choose to use.
- Check the consistency of the soup and add more water as needed, as it does thicken up quite a bit as it cooks. I wrote the recipe to use minimal salt for heart health, so taste test and add salt as needed.
- Ladle the soup into bowls and top with more fresh chopped herbs and 1 tbsp of extra-virgin olive oil per bowl. You can also sprinkle with freshly grated parmesan cheese. Serve alone or with a toasted piece of sourdough bread, and enjoy!
Notes
Store leftovers in an air-tight container in the refrigerator for up to 4 days. To reheat, you can microwave in 30-second increments, stiring in between to prevent hot spots. You can also toss it back into a pot and reheat it on the stove.
You can also freeze it for up to 3 months!
Nutrition
Calories: 318kcalCarbohydrates: 47gProtein: 6gFat: 13gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 9gSodium: 515mgPotassium: 854mgFiber: 7gSugar: 6gVitamin A: 12262IUVitamin C: 30mgCalcium: 71mgIron: 2mg
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