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  • Writer's pictureDaniel Welstead

Sardinian Minestrone Soup: Blue Zone-Inspired Recipe

Updated: Sep 16, 2023

Alright, let's get cracking! Have you ever deep-dived into Netflix's health documentaries and stumbled upon "Live to 100: Secrets of the Blue Zones"? You know, that series that unravels the longevity secrets of those global hotspots where folks aren't just ageing, but ageing like fine wine. Inspired by those dietary gems, I've rustled up a proper hearty Sardinian Minestrone Soup. It's not just about adding years to life, but life to those years. So, if you're keen on nutrient-rich, plant-based recipes that scream vitality, you're in the right spot. Dive into this guide, get that soup bubbling, and embrace some Blue Zones magic in your kitchen! 🍲🌱

Sardinian Minestrone Soup: Blue Zone-Inspired Recipe

Alright, let's break it down, shall we? Here are five banging benefits of whipping up that hearty Sardinian Minestrone Soup:

1. Nutrient Powerhouse: This isn't just any soup; it's a concoction brimming with vitamins, minerals, and antioxidants. Those veggies and beans? They're doing wonders for your body, mate.

2. Plant-Based Perfection: If you're hunting for vegetarian and vegan-friendly recipes, this one's a winner. It's all about embracing those plant-based vibes, just like the legends in the Blue Zones.

3. Gut Health Guru: With a good dose of fibre from the beans, veggies, and barley, this soup is a dream for your digestive system. Keep things moving and support that gut health!

4. Heart-Healthy Hero: The ingredients in this soup are known to support cardiovascular health. Olive oil, beans, and whole grains? They're the trio your ticker loves.

5. Weight Management Wonder: Looking to keep things in check? This soup is low in calories but high in satiety. It'll fill you up without weighing you down, making it a top choice for those mindful of their waistline.

Sardinian Minestrone Soup: Blue Zone-Inspired Recipe

So, if you're keen on recipes that pack a punch in the health department, this Sardinian Minestrone Soup is your ticket to a tasty, nutrient-rich meal. Dive in and give your body the goodness it deserves! 🍲🌿

Servings: 6

Calories per serving: Approximately 250 kcal


  • 200g dried cannellini beans, soaked overnight

  • 1 large fennel bulb, diced

  • 2 medium carrots, diced

  • 2 celery stalks, diced

  • 1 onion, finely chopped

  • 3 garlic cloves, minced

  • 400g canned chopped tomatoes

  • 100g whole grain barley or farro

  • 1.5 litres vegetable stock

  • 1 bay leaf

  • 1 tsp dried rosemary

  • A pinch of saffron threads

  • 2 tbsp olive oil

  • Salt and pepper, to taste

  • Fresh basil or parsley, for garnish


  1. Preparation of Beans: Drain the soaked cannellini beans. In a large pot, cover them with fresh water, bring to a boil, then simmer for about 30 minutes or until tender. Drain and set aside.

  2. In the same pot, heat the olive oil over medium heat. Add the onions, garlic, carrots, celery, and fennel. Sauté until the vegetables are softened, about 5-7 minutes.

  3. Stir in the chopped tomatoes, barley (or farro), and the drained beans. Mix well.

  4. Pour in the vegetable stock and add the bay leaf, rosemary, and saffron threads. Season with salt and pepper.

  5. Bring the mixture to a boil, then reduce the heat to low and let it simmer for about 40-45 minutes, or until the barley (or farro) is cooked through.

  6. Check the seasoning and adjust if necessary. Remove the bay leaf.

  7. Serve the minestrone hot, garnished with fresh basil or parsley.


  • For a thicker consistency, you can blend a portion of the soup and then mix it back in.

  • This soup tastes even better the next day, as the flavours meld together.

🍲 Ever Wondered About the Secrets to Longevity?

You know that feeling when you stumble upon a recipe like the Sardinian Minestrone Soup and think, "What if I could eat like this every day?" Well, I've been there, and I've got something special for you.

I've delved deep into the Blue Zones, those places where people live the longest, healthiest lives. Inspired by their diets, especially dishes like the Sardinian Minestrone, I've crafted custom diet plans that capture the essence of these longevity hotspots.

Imagine having a diet tailored just for you, packed with nutrient-rich, plant-based foods that not only tantalise your taste buds but also fuel your body for longevity. Think hearty soups, fresh veggies, whole grains, and more, all personalised to your preferences and needs.

Ready to embark on a culinary journey towards a longer, healthier life? Dive in, and let me craft a custom diet plan inspired by the world's longevity secrets. 🌿🥣 Click Here

Sardinian Minestrone Soup: Blue Zone-Inspired Recipe

1. What is the main inspiration behind the Sardinian Minestrone Soup? The Sardinian Minestrone Soup is inspired by the traditional diets of the Blue Zones, particularly the longevity hotspot of Sardinia, where people frequently live past 100 with vibrant health.

2. Is the Sardinian Minestrone Soup vegetarian or vegan? Yes, this soup is a plant-based delight, making it both vegetarian and vegan-friendly. It celebrates the natural goodness of veggies, beans, and whole grains.

3. What are the primary health benefits of this soup? The Sardinian Minestrone Soup is a nutrient powerhouse. It supports gut health, promotes cardiovascular wellness, and aids in weight management, thanks to its high fibre content and heart-healthy ingredients.

4. How does this soup fit into a weight management plan? Being low in calories but high in nutrients and satiety, this soup can be a staple for those looking to maintain or lose weight. It's filling without being calorie-dense.

5. Can I add meat to the Sardinian Minestrone Soup? While the traditional recipe is plant-based, you can customise it. If you wish to add meat, consider lean options like chicken or turkey for a protein boost.

6. How long can I store the soup? Stored in an airtight container, the soup can last in the fridge for up to 4-5 days. It's one of those dishes that often tastes even better the next day!

7. Is this soup suitable for freezing? Absolutely! The Sardinian Minestrone Soup freezes well. Just ensure it's cooled before transferring to freezer-safe containers.

8. What makes this soup different from other minestrone recipes? This recipe is inspired by the longevity diets of the Blue Zones, particularly Sardinia. It's not just about taste; it's about embracing a diet that has been linked to long, healthy lives.

9. Are there any allergens in the Sardinian Minestrone Soup? The primary allergen to note is gluten, present in barley or farro. However, you can substitute with gluten-free grains if needed.

10. Can I make this soup in a slow cooker? Yes, the Sardinian Minestrone Soup adapts well to slow cooking. Just adjust the cooking time according to your appliance's settings.

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