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BLUE ZONE MINESTRONE SOUP

 This recipe is a take on a minestrone soup eaten by world's longest lived families in Sardinia. Packed full of vegetables, beans and herbs it makes a delicious lunch or dinner. 

INGREDIENTS

  • 1 can cannellini/pinto beans drained

  • 1/2 can chickpeas

  • 7 tablespoons extra-virgin olive oil

  • 1 medium yellow or white onion, chopped 

  • 2 medium carrots, peeled and chopped 

  • 2 medium celery stalks, chopped 

  • 2 teaspoons minced garlic

  • 1 can chopped tomatoes

  • 3 medium yellow potatoes, peeled and diced 

  • 1 chopped fennel

  • A good handful of parsley chopped

  • A good handful of chopped fresh basil leaves

  • 2⁄3 cups wholemeal pasta 

  • 1⁄2 teaspoon sea salt

  • 1⁄2 teaspoon freshly ground black pepper

  • 6-8 cups vegetable or organic chicken broth/stock

  • 1⁄4 cup finely grated pecorino Romano

  • 1 Tbsp of tomato puree.

METHOD

  1. Warm 3 tablespoons of the olive oil in a large soup pot and 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.

  2. Stir in the tomatoes, potatoes, tomato paste, fennel, parsley, and basil, as well as the drained beans and chickpeas. Add the vegetable/chicken stock.

  3. 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.

  4. 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.

  5. Pour 1 tablespoon of olive oil into each off our serving bowls and top with spring onion. Divide the soup among them and top each with 1 tablespoon of the grated cheese.

This dish is delicious served for lunch or dinner. Serves 8

DON'T FORGET...

For personalised nutritional advice, recipes and meal plans get in touch today to organise your consultation with registered Nutritional Therapist Amie. Butler DipION, mBANT, CNHC.