Sardinia minestrone soup recipe is an easy-to-make, nutrient-rich soup inspired by the world’s longest-living people in Sardinia.
The beautiful Mediterranean island of Sardinia, known for its stunning scenery and rich culture with a rich history, has long been renowned for its simple yet nutritious cuisine. Its culinary treasures include Sardinian minestrone, a vibrant soup filled with fresh vegetables, lentils and Mediterranean flavours. This Sardinia Minestrone Soup not only satisfies the appetite but also nourishes the soul, embodying the Sardinian way of life: community, health and a deep connection to nature.
The secret to Sardinian longevity
Sardinia is one of the five “Blue Zone” regions in the world, where people live remarkably long and healthy lives. This longevity is often linked to their Mediterranean diet, which emphasizes fresh vegetables, pulses, olive oil and herbs. Sardinian minestrone is an essential representation of this healthy diet, combining seasonal produce and simple preparation to create a delicious, nutritious dish.
A dish with a communal spirit
One of the most beloved aspects of Sardinian minestrone is the culture behind its creation. Sardinians often grow their own vegetables, and if they lack an ingredient, they simply turn to their neighbors. This tradition of sharing strengthens bonds and reflects the close-knit community spirit that defines island life.
The soup is often made in large batches, making it the perfect dish for family gatherings, Sunday meals, or even a simple but satisfying dinner after a long day of work.
Read more : Authentic sardinian minestrone Soup shopping list
Sardinia Minestrone Soup Recipe
Here’s how to bring the flavors of Sardinia into your own kitchen. This recipe is versatile and allows for substitutions based on seasonal ingredients or what’s available in your pantry.
Ingredients
Base:
- 1 large onion, finely chopped
- 3-4 garlic cloves, minced
- 4 tablespoons extra virgin olive oil
Vegetables:
- 1 large zucchini, finely chopped
- 2-3 carrots, finely chopped
- 2-3 celery stalks, finely chopped
- A handful of green beans, cut into small pieces
Broth and tomato puree:
- 4 cups vegetable broth (or chicken broth for vegetarians)
- 1 can (400 g) diced tomatoes
- 2 tablespoons tomato paste
Lemon:
- 1 can (400 g) kidney beans, drained and rinsed
- 1 can (400 g) cannellini beans, drained and rinsed
Pasta:
- 1 cup short pasta, such as ditalini or macaroni
Seasonings and garnishes:
- 1 teaspoon chili powder (Optional)
- Salt and freshly ground black pepper to taste
- Fresh basil leaves and parsley for garnish
- Grated Parmesan cheese (optional)
Instructions
Prepare the seasoning base
Heat the olive oil in a large frying pan over medium heat. Add the chopped onion and garlic and fry until fragrant and translucent.
Add the vegetables
Stir in the zucchini, carrots, celery and green beans. Cook for a few minutes, the vegetables will soften slightly and absorb the flavour of the base.
Add the stock and tomatoes
Pour in the vegetable stock, diced tomatoes and tomato paste. Mix well.
Add the legumes and pasta
Add the kidney beans and cannellini beans to the pot, followed by the pasta. Sprinkle with the chilli flakes if using and season with salt and black pepper.
Bring to a boil and cook
Reduce the heat, cover the pot, and let the soup simmer gently for 20-30 minutes. Stir occasionally to prevent sticking and check to see if the pasta is tender.
Finishing Touch
Once cooked, ladle the soup into bowls. Garnish with fresh basil, parsley, and Parmesan cheese.
Serve and Enjoy
Serve hot with a slice of crusty bread or a simple green salad on the side.
Nutritional Breakdown Per Serving (Approximate)
Here’s an estimated nutritional profile for a single serving of Sardinia minestrone soup (about 1.5 cups):
| Nutrient | Approximate Amount per Serving |
| Calories | 250–350 kcal |
| Protein | 8–12 g |
| Total Fat | 10–12 g |
| Saturated Fat | 1.5 g |
| Fiber | 6–10 g |
| Carbohydrates | 35–45 g |
| Sugar | 6–8 g (natural from veggies) |
| Sodium | 600–800 mg (depending on broth) |
| Vitamin A | 50–60% of the daily value (DV) |
| Vitamin C | 30–40% of the DV |
| Iron | 15–20% of the DV |
| Potassium | 600–800 mg |
Sardinian Food Philosophy
Sardinia Minestrone Soup is more than just a dish – it’s a philosophy on a plate. This dish teaches us the value of eating fresh, seasonal ingredients and taking the time to prepare food with love and care. It’s also a reminder of the importance of community, as many Sardinians still grow their own vegetables and share their harvest with their neighbors.
Health Benefits of Sardinia Minestrone Soup
Every spoonful of this soup is packed with vitamins, minerals, and antioxidants.
- Olive oil: A source of healthy fats and antioxidants that support heart health.
- Lemon: Rich in fiber and protein, they increase satiety and energy.
- Carrots and zucchini: Rich in beta-carotene and vitamin C for immune and eye health.
- Herbs: Basil and parsley add a burst of flavor and antioxidants.
This nutrient-dense dish is part of the Sardinian secret to longevity, making it the perfect addition to any health-conscious diet.
Conclusion: A taste of Sardinia Minestrone Soup in every bowl
Authentic Sardinian minestrone is a celebration of life, love and the Mediterranean spirit. Its simplicity and adaptability make it a timeless dish, perfect for bringing family and friends together. So, why not try this recipe today? Embrace the Sardinian way – go slow, eat well and enjoy the simple pleasures of life.
FAQ’s
What country does Sardinia Minestrone Soup come from?
Minestrone soup is of Italian origin. It is a traditional dish deeply rooted in Italian cuisine, often considered a reflection of the Mediterranean diet. Minestrone is a hearty vegetable soup that varies by region and season, depending on fresh produce.
What is the consistency of minestrone?
The consistency of minestrone is usually the starchy ingredients used in the soup. These include:
Pasta or rice, which releases starch during cooking.
Beans (such as cannellini or kidney beans), which can be partially mashed or pureed to create a thick texture.
No additional flour or cream is usually needed, as the natural ingredients provide a thick and robust consistency.
What is the difference between minestrone and fagioli soup?
Minestrone Soup: A versatile, vegetable-based soup that often contains pasta or rice and beans. It contains a variety of seasonal vegetables, making it more varied and thicker.
Fagioli Soup (Pasta e Fagioli): Translates to mean “pasta and beans.” This soup focuses primarily on beans and smaller pasta shapes, with fewer vegetables used than minestrone. Fagioli soup has a creamy texture because the beans are blended or mixed with the broth.
In short, minestrone is more vegetable-forward, while fagioli emphasizes beans and pasta with a creamier consistency.
Which soup takes only 30 minutes to make for the world’s longest-lived people?
The soup is Sardinia Minestrone Soup, a staple of the Mediterranean diet enjoyed by the people of Sardinia, Italy, who are known for their exceptional longevity. Sardinia is one of the world’s blue zones – the region with the highest concentration of centenarians.
Sardinia Minestrone Soup is rich in vegetables, beans and olive oil, embodying the health benefits of the Mediterranean lifestyle. It can be prepared in just 30 minutes, providing a quick, nutritious meal.
