Each of the six villages in Sardinia’s blue zones area prides itself on recipes for both summer and winter minestrone; these chunky and hearty fresh vegetable soups are made and enjoyed year-round with in-season vegetables. Not only do these fragrant soups provide several helpings of vegetables, but they also deliver a full daily dose of beans, my favorite longevity supplement. This bountiful dish is eaten for lunch every day by the world’s longest lived family, the Melises.
Steps
1
Making the Dish
Ingredients
1⁄4 cup red beans, dried or canned
1⁄4 cup chickpeas, dried or canned
1⁄4 cup dried fava beans
1⁄4 cup lentils
2 large potatoes, peeled and cut into 1-inch cubes
1 onion, chopped
1 bunch beet or Swiss chard leaves
2 fennel bulbs and stalks, washed and chopped
1 fresh tomato
2 garlic cloves
1 stalk celery, chopped
2 cups cubed pumpkin or other squash (zucchini, yellow, butternut, acorn)
4 to 5 stalks wild garlic, garlic scapes, or garlic chives
1⁄4 cup fregula pasta
3 quarts water
If using dried beans:
Soak beans at least 6 hours, or overnight; drain and rinse.
Peel the fava beans by squeezing each one between your thumb and other fingers. The skins should slip off pretty easily.
In a soup pot, simmer beans in water to cover for 45 minutes to 1 hour, adding lentils after 30 minutes.
Drain beans and lentils.
If using canned beans:
Rinse and simmer beans and lentils in water to cover for 30 minutes, then drain.
For the minestrone:
In large soup pot, combine beans with all vegetables in water and bring to a boil.
Lower heat to medium-low and simmer for 15 minutes.
Add fregula and simmer for another 15 minutes.
Serve with crusty bread and a drizzle of olive oil.
The First 3 Are On Us
Help us grow by joining our list and unlock every recipe.
