This tasty minestrone soup is one that the world’s longest-lived family has eaten every day of their lives. The Melis family in Sardinia, Italy, holds the Guinness World Record as the oldest family in history — nine siblings with a collective age of 851 (the oldest was 109). They ate this same recipe for lunch every day, along with some sourdough bread and a glass of Cannonau wine.
The Melis family is part of the “blue zones” coined by Dan Buettner, National Geographic Explorer and Fellow and journalist. The blue zones mark the places around the world that are home to the longest-lived people, and Sardinia is one of them, with nearly 10 times more centenarians per capita than the U.S.
Made with available garden vegetables, beans, and usually a type of pasta, this dish offers a delectable one-bowl medley that is high in protein and has plenty of fiber to make your microbiome oh-so-happy. Now, you can get in on the secret to a long life and enjoy this healthy and delicious minestrone. Mangia!
Ingredients
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1/2 cup dried peeled fava beans
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1/2 cup dried cranberry beans
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1/3 cup dried chickpeas
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7 tablespoons extra-virgin olive oil
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1 medium yellow or white onion, chopped (about 1 cup)
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2 medium carrots, peeled and chopped (about 2/3 cup)
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2 medium celery stalks, chopped (about 1/2 cup)
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2 teaspoons minced garlic
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1 (28-ounce) can crushed tomatoes (about 3 1/2 cups)
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3 medium yellow potatoes, peeled and diced (about 1 1/2 cups)
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1 1/2 cups chopped fennel
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1/4 cup loosely packed fresh Italian flat-leaf parsley leaves, chopped 2 tablespoons
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Chopped fresh basil leaves
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2/3 cup of Sardinian fregula, Israeli couscous, or acini di pepe pasta
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1/2 teaspoon salt
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1/2 teaspoon freshly ground black pepper
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1/4 cup finely grated pecorino Romano (about 2 ounces)
Directions
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Soak the fava beans, cranberry beans, and chickpeas in a large bowl of water for at least 8 hours or up to 16 hours (that is, overnight). Drain in a colander set in the sink. Rinse well.
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Warm 3 tablespoons of the olive oil in a large soup pot or Dutch oven set over medium-high heat. Add the onion, carrots, and celery; cook, stirring often, until soft but not browned, about 5 minutes. Add the garlic and cook until fragrant, about 20 seconds.
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Stir in the tomatoes, potatoes, fennel, parsley, and basil, as well as the drained beans and chickpeas. Add enough water (6 to 8 cups) so that everything is submerged by 1 inch.
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Raise the heat to high and bring to a full boil. Reduce the heat to low and simmer slowly, uncovered, until the beans are tender, adding more water as necessary if the mixture gets too thick, about 1 1/2 hours.
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Stir in the pasta, salt, and pepper. Add up to 2 cups water if the soup seems too dry. Continue simmering, uncovered, until the pasta is tender, about 10 minutes.
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Pour 1 tablespoon of olive oil into each off our serving bowls. Divide the soup among them and top each with 1 tablespoon of the grated cheese.
This tasty minestrone soup is one that the world’s longest-lived family has eaten every day of their lives.