Sardinian Longevity Soup, also known as minestrone soup, is the ultimate recipe for a healthy, long life! Filled with nutritious and wholesome ingredients, this Italian Blue Zone recipe is a one pot, easy recipe that tastes even more delicious than it looks.
This Sardinian minestrone soup is one of the staple meals in my home after watching the Secrets of the Blue Zones docu-series by Dan Buettner. After traveling around interviewing, observing, and researching residents in these blue zones, where people live the longest in the world, he found that in Sardinia, Italy, the locals made a version of this soup everyday. Often served with fresh sourdough bread and a glass of red wine, this Italian classic meal is said to be one of the secrets to longevity and healthy living. I don’t know about you, but I want (no…need) some of that!
You will absolutely love this Sardinian longevity soup recipe, and I bet it will become a regular in your meal prep lineup!
Table of Contents
- Why You’ll Love This Sardinian Minestrone Soup Recipe
- What You’ll Need for This Recipe
- How to Make Sardinian Minestrone Soup
- FAQ’s: Storing, Meal Prep, Alternatives, & Substitutions
- FAQ’s: About Sardinian Longevity Soup
- Sardinian Longevity Soup Recipe
Why You’ll Love This Sardinian Longevity Soup Recipe
I made this Sardinia minestrone soup for my dad several months ago, and he would not stop talking about how good it tasted to him! I think he was surprised at how yummy it was after seeing all the super healthy vegetables being chopped and thrown inside. He was definitely skeptical about it’s taste until he tried it and absolutely loved it! Not only did he love it that day…he proceeded to make the soup almost every week since the first day he tried it (the ultimate compliment to the chef), has even force fed his co-workers the soup, and even went off to make a variation of his own adding some meat into it!
Needless to say, if my dad loves this healthy, easy recipe so darn much, I’m confident you will love it too!
If you enjoy this recipe, you have to try other healthy and delicious soups including my chicken tortilla soup and borscht. You may also love my easy Italian pizza dough recipe topped with fresh pizza sauce and your favorite toppings!
What You’ll Need
This recipe has a lot of highly nutritious vegetables and herbs, which is why it ends up being so hearty and flavorful! Here’s a list of everything you’ll need to make this blue zone minestrone soup:
- Olive oil: You can’t have a Sardinian minestrone without this Italian staple! It adds that rich, authentic flavor right from the start.
- Veggies: We’ve got onion, carrots, celery, broccoli, garlic, and potato—everything you need for a hearty, veggie-packed base.
- Tomato paste and crushed tomatoes: These give the soup its deliciously deep, tangy flavor.
- Beans: Cannellini and great northern beans are my go-tos, but if you can find them, fava beans really take it up a notch!
- Chicken broth: A flavorful base that ties everything together.
- Herbs: Parsley and basil give the soup that incredible fresh, herby kick.
- Small pasta: Orzo or fregula are perfect for soaking up all those savory flavors.
- Salt and black pepper: Can’t forget the basics for seasoning.
- Parmesan: The final touch—grate some on top to bring all the amazing flavors together!
How to Make Sardinian Longevity Soup
- Heat the oil in a Dutch oven or large pot over medium-high heat. Add the onions, carrots, celery, broccoli, potato, and garlic. Sauté the vegetables for about 8 minutes, or until softened.
- Stir in the tomato paste, beans, crushed tomatoes, parsley, and basil, allowing the flavors to combine.
- Pour in 2 cups of chicken broth and 2 cups of water, and bring the mixture to a boil. Once boiling, reduce the heat to low and let it simmer uncovered for 20 minutes.
- Add the pasta and season with salt. Cook for 10 minutes, or until the pasta is tender.
- Adjust the seasoning with additional salt and pepper, if needed.
- Serve with a sprinkle of Parmesan cheese, if desired, and enjoy!
Super easy, right?
FAQ’s: Storing, Meal Prep, Alternatives, & Substitutions
Let the soup cool completely before transferring it to an airtight container. I like to store my soup in glass mason jars. Store it in the fridge for up to 4-5 days. Reheat gently on the stove or in the microwave.
Yes! It freezes beautifully. Just leave out the pasta before freezing, as it can get mushy. When reheating, cook fresh pasta and add it in before serving.
Yes, making it ahead actually enhances the flavors. Just be sure to add the pasta fresh when you’re ready to eat, so it doesn’t absorb too much liquid and get too soft. Store in glass jars in the refrigerator for easy reheating, and freeze if desired.
Yes! If you don’t have cannellini or great northern beans, you can use chickpeas, kidney beans, or any white beans you have on hand.
FAQ’s: About Sardinian Longevity Soup
Minestrone is packed with nutrient-rich ingredients like vegetables, beans, and herbs, making it high in fiber, vitamins, and antioxidants. The combination of plant-based proteins and complex carbs helps with digestion, supports heart health, and keeps you feeling full and satisfied. Plus, it’s low in fat and can be easily made gluten-free or vegetarian.
In Italy, “minestrone” simply means “big soup” or “hearty soup.” It’s a versatile dish traditionally made with whatever seasonal vegetables are available, often including beans, pasta, or rice for extra substance. Each region in Italy has its own variation, making it a staple in Italian cuisine.
The secret blue zone soup for longevity is the Sardinian longevity soup that residents eat daily! This minestrone soup has nutrient-dense ingredients, like olive oil, beans, and vegetables, which are rich in antioxidants, fiber, and healthy fats. This combination supports heart health and reduces inflammation, both key factors in promoting a longer, healthier life. It’s a recipe passed down through generations in Italy’s Blue Zone, where people are known for living well into their 90s and beyond!
Sardinian Longevity Soup
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 onion chopped
- 3 carrots peeled and chopped
- 3 celery ribs chopped
- 1 stalk broccoli chopped
- 1 small potato peeled and diced
- 1 tablespoon tomato paste
- 4 cloves garlic minced
- 1 15-oz can cannellini beans drained and rinsed
- 1 15-oz can Great Northern beans drained and rinsed
- 1 28-oz can crushed tomatoes
- 2 cups water
- 2 cups chicken broth
- 1 tablespoon dried parsley
- 1 tablespoon chopped fresh basil leaves
- 1/2 cup small pasta e.g., orzo
- salt and black pepper to taste
- 1/4 cup grated Parmesan cheese optional
Instructions
- Heat the oil in a Dutch oven or large pot over medium-high heat. Add the onions, carrots, celery, broccoli, potato, and garlic. Sauté the vegetables for about 8 minutes, or until softened.
- Stir in the tomato paste, beans, crushed tomatoes, parsley, and basil, allowing the flavors to combine.
- Pour in 2 cups of chicken broth and 2 cups of water, and bring the mixture to a boil. Once boiling, reduce the heat to low and let it simmer uncovered for 20 minutes.
- Add the pasta and season with salt. Cook for 10 minutes, or until the pasta is tender.
- Adjust the seasoning with additional salt and pepper, if needed.
- Serve with a sprinkle of Parmesan cheese, if desired, and enjoy!
Notes
- Make it Vegetarian: Swap the chicken broth for vegetable broth to make this a fully vegetarian dish without sacrificing flavor.
- Add Pasta Separately: If you’re meal prepping or planning to freeze the soup, cook the pasta separately and add it fresh when serving. This prevents the pasta from absorbing too much liquid and becoming mushy.
- Adjust the Consistency: For a thicker soup, mash some of the beans or add a little less broth. If you prefer a thinner soup, just add a bit more water or broth.
- Customize Your Veggies: Minestrone is super flexible, so feel free to add or swap veggies based on what you have on hand. Zucchini, spinach, or even kale are great additions.
- Storage:
Store leftovers in an airtight container in the fridge for up to 4-5 days. For longer storage, freeze the soup (without pasta) for up to 3 months.
Let me know in the comments if you loved this Sardinian longevity soup recipe!
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Tried this recipe recently. I was awesome! Never thought that a vegetable based soup would taste so good! Thank you for the recipe!