Sardinian Longevity Minestrone Soup from

Sardinian Longevity Minestrone

Inspired by the super-healthy, legume- and vegetable-filled minestrone soup enjoyed by the long-living residents of Sardinia, this soup is naturally vegan and perfect for Meatless Mondays.
Course Soup
Cuisine American
Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour
Servings 6 -8 servings
Calories 180kcal
Author Karen Gibson


  • 2 tablespoons extra virgin olive oil
  • 1 small yellow or white onion chopped
  • 1 medium carrot peeled and chopped
  • 1 celery stalk chopped
  • 1 broccoli stalk peeled and chopped
  • 1 small sweet potato peeled and diced (about 1 cups)
  • 1 small fennel bulb chopped
  • 1 tablespoon tomato paste
  • 2 cloves garlic minced
  • 1 can fava beans
  • 1 can Great Northern beans
  • 1 28-ounce can crushed tomatoes
  • 1/4 cup loosely packed fresh Italian flat-leaf parsley leaves chopped
  • 1 tablespoons chopped fresh basil leaves
  • 1/2 cup of fregula or Israeli couscous
  • kosher salt and freshly ground black pepper
  • 1/4 cup Pecorino Romano or Daiya Smoked Gouda finely grated (optional)
  • extra virgin olive oil for garnish


  • Heat the oil in a 5 qt Dutch oven or soup pot set over medium. When the oil begins to shimmer, add the onions, carrots, celery, broccoli, sweet potatoes, and fennel. Saute, stirring frequently, until all of the vegetables are softened.
  • Scootch the vegetables to the side, creating a clear spot and add the tomato paste and garlic to the spot. Stir together until the garlic is fragrant (less than a minute), then mix in with the remaining vegetables.
  • Increase heat to medium-high, and ddd the beans, crushed tomatoes, and 4 cups of water. Bring to a boil, then reduce heat low or medium-low to maintain a very gentle simmer. Cook for 20 minutes, uncovered.
  • Add the pasta and a pinch of salt. If the soup is too thick, add another cup of water. Cook for 10 minutes more.
  • Stir in the herbs. Taste, and add salt and pepper as needed.
  • To serve, spoon into bowls, drizzle with olive oil and top with the cheese.



- You can use dried beans instead of canned. Soak the beans overnight (peel the favas, if you prefer them that way), increase cooking time to 1 1/2 to 2 hours.
- Fregula is a small, peppercorn-sized Italian pasta that's dried and toasted (and has a lovely multi-colored hue). If you can't find fregula, substitute the similarly shaped Israeli couscous or another small pasta such as orzo or ditalini.
- Leave off the cheese, and the soup is naturally vegan.
- This soup is awesome the next day, and the day after. Make a lot - you won't regret it!


Calories: 180kcal