Bowl of chili with beans, corn, and vegetables on a wooden table, with a metal spoon inside.

Sardinian Minestrone Soup

This soup is claimed to be one of the key meals that contribute to the Sardinian populations longevity and good health. And it tastes great.

Sardinian Minestrone Soup

  • Prep time- 15 mins.

  • Cooking time- 45 mins.

  • Serves- 8-10 portions (freeze some!).

The following recipe is for a soup that was featured in the "Blue Zones" programme on netflix, that many Sardinians claimed was the reason for their health and longevity, and I can see why, it's packed full of nutrients, so thought I would add it for clients. It's high in plant protein and fiber so very filling, I'll be using it as a healthy starter or snack in the winter, but can definitely be used as a lunch. One the soups cools down I’ll invidually bag about 8 portions and stick them in the freezer, and reheat when i fancy some.

The recipe was from the NotQuiteNigella website.

Ingredients

  • 5 celery sticks thickly diced.

  • 1 onion diced.

  • 4 carrots chopped.

  • Extra virgin olive oil.

  • 8 cloves garlic, peeled and diced.

  • 500-g potatoes, diced, no need to peal.

  • 1 fennel bulb, trimmed and diced.

  • 400-g tin chickpeas, drained

  • 400-g tin fava beans, drained.

  • 400-g tin pinto beans, drained.

  • 400-g tin diced tomatoes.

  • 1.5 liters (vegetable or chicken).

  • 1 teaspoon of oregano.

  • 2 cups of pearl barley (optional)

  • 2 chilies chopped (optional).

  • 50-grams of Parmesan cheese (optional).

Method

  1. Use a blender to dice the carrots, celery, and onions for the soffritto.

  2. Gently saute the soffritto, in olive oil, in at least a 5 litre pan for 8 mins .

  3. Next dice the garlic and add to the soffritto at the end of the 8 mins and saute the garlic in the mixture for 1 more minute.

  4. Add the potatoes, fennel, chickpeas, fava beans, pinto beans, tinned tomatoes and 1.5 litres cups of stock. Add in bay leaves, oregano and chili and bring to a simmer and cook with the lid on for 30 minutes until potatoes and fennel are soft.

  5. Then add pearl barley, give a good stir and cook for another 10 minutes with the lid on ( I don’t use the pearl barely but have been told it sucks up a lot of the water so be careful!). Season with salt and pepper. Serve with Parmesan cheese to grate on top.