Sardinian Longevity Minestrone - A Wholesome Recipe for Health and Happiness

Sardinian Longevity Minestrone - A Wholesome Recipe for Health and Happiness

Inspired by the traditional diet of the Blue Zone region of Sardinia, where people often live well into their 90s and 100s, this minestrone is packed with nutrient-rich ingredients that contribute to a long and healthy life.

Create a bowl of deliciousness that nourishes both body and soul.



  • 1 cup cannellini beans, soaked overnight
  • 1 large onion, finely chopped
  • 2 carrots, diced
  • 2 celery stalks, chopped
  • 3 cloves garlic, minced
  • 1 zucchini, diced
  • 1 cup green beans, chopped
  • 1 cup kale, stems removed and chopped
  • 1 cup cabbage, shredded
  • 1 can (14 oz) diced tomatoes
  • 6 cups vegetable broth


  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • Fresh parsley, chopped, for garnish
  • Salt and pepper, to taste


  • 1 cup whole-grain pasta (small shapes like fregula and ditalini work well)
  • 2 tablespoons extra-virgin olive oil
  • Grated Pecorino Romano cheese, for serving (optional)


Prepare the Cannellini Beans:

Drain and rinse the soaked cannellini beans. Cook them according to package instructions until they are tender but not mushy. Set aside.

Sauté the Aromatics:

In a large pot, heat olive oil over medium heat. Add chopped onion, carrots, celery, and garlic. Sauté until the vegetables are softened and aromatic.

Build the Base:

Stir in the zucchini, green beans, kale, and cabbage. Continue to sauté for a few minutes until the vegetables begin to soften.

Add Tomatoes and Broth:

Pour in the diced tomatoes with their juices and vegetable broth. Season with dried oregano, thyme, salt, and pepper. Bring the mixture to a boil, then reduce the heat and let it simmer for about 15-20 minutes.

Incorporate Beans and Pasta:

Add the cooked cannellini beans and whole-grain pasta to the pot. Simmer until the pasta is al dente and the flavors meld together.

Adjust Seasonings and Serve:

Taste the minestrone and adjust the seasonings if needed. Ladle the soup into bowls, garnish with fresh parsley, and serve hot.

For an extra touch, sprinkle with grated Pecorino Romano cheese if desired.


Packed with vibrant vegetables, beans, and whole-grain pasta, this recipe reflects the healthful lifestyle of the Sardinian Blue Zone. Bring the Mediterranean magic to your table and enjoy a bowl of goodness that not only delights your taste buds but also contributes to a long and happy life.

Buon appetito!

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