Minestrone, the unsung hero of the Italian table
“Each of the six villages in Sardinia’s blue zones area prides itself on recipes for both summer and winter minestrones: these chunky and hearty fresh vegetable soups are made and enjoyed year-round with in-season vegetables. Not only do these soups provide several helpings of vegetables, but they also deliver a full daily dose of beans, a favorite longevity supplement. This bountiful dish is eaten for lunch every day by the world’s longest-lived family, the Melises.” - Dan Buettner, The Blue Zones Kitchen.
Minestrone is my favorite all-around soup. A steaming mug of minestrone on a cold day is soothing to the tummy as well as the soul. This recipe is my personal favorite, and I love having a pot of it in the refrigerator that we can heat up any time.
I used canned cannelloni beans and canned pinto beans instead of dried beans. I also used gluten-free peas, lentils, and cauliflower pasta instead of the Sardinian Fregula. Remember, this soup is typically made with your own available in-season vegetables from the garden or pantry. So be creative!
The following recipe is the Melis Family Minestrone:
7 Tablespoons extra-virgin olive oil, divided
1 medium yellow or white onion, chopped (about 1 cup)
2 medium carrots, peeled, and Chopped (about 2/3 cup)
2 tablespoons chopped fresh basil leaves
½ cup dried cranberry beans, soaked overnight (or ½ 15 oz can drained)
2 medium celery stalks, chopped (About ½ cup)
2 teaspoons minced garlic
½ cup dried chickpeas, soaked overnight (or ½ 15-oz can, drained)
One 28-oz can crushed tomatoes
3 medium yellow potatoes, Peeled and diced (about 1 ½ cups)
½ cup dried and peeled fava beans, soaked overnight (or one 15-oz can drained)
¼ cup loosely packed fresh Italian flat-leaf parsley leaves, Chopped
6 to 8 cups of water
⅔ cup Sardinian Fregula, Israeli couscous, or acini di pepe pasta
Salt and pepper to taste
Warm 3 tablespoons of 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.
Stir in the tomatoes, potatoes, fennel, parsley, and basil, the drained beans and chickpeas. Add enough water (about 6 to 8 cups) so that everything is submerged by 1 inch.
Raise the heat to high and bring the pot to a full boil. Reduce the heat to low and simmer, uncovered, until the beans are tender, adding more water as necessary, about 1 ½ hours. If using canned beans, simmer for only 10 minutes.
Stir in the pasta, salt, and pepper. Add up to 2 cups of water if the soup seems too dry. Continue simmering, uncovered, until the pasta is tender, about 10 minutes.
Pour 1 tablespoon of olive oil into the bowl before serving.