Blue Zone Recipe – Sardinia Minestrone

Blue Zone Recipe – Minestrone Sardinian Soup.

Sardinian and food seem to go hand and hand. There are a lot of recipes to discover. I loved this minestrone soup. Protein rich from the beans. Full of vitamins, nutrients, probiotics and prebiotics. This recipe is a guts dream. I think promoting gut health is what the Blue Zones did without even realizing it, especially in Sardinia. If you enjoyed this and want to see another Blue Zone recipe, I highly recommend the Ikarian Black-eyed pea stew. Its amazing. Also, if you prefer a video tutorial, I have one here.

Sardinia Italy – Blue Zone

The traditional Sardinian diet is rich in whole foods, including vegetables, legumes, whole grains, olive oil, and dairy products, with a moderate consumption of meat. The diet is known for its nutrient density and high levels of antioxidants. Sardinians often live in close-knit communities and have strong social connections with family and friends. These social bonds contribute to a sense of purpose and support in their lives.
So, the three mains points I took from this documentary are, 1. They eat REAL food. Whole foods, full of nutrients and antioxidants. 2. Community, they surround themselves with family and friends. 3. They enjoy life and always find meaning. If you’re looking for another Sardinia recipe, I would try the Herb Soup.

The Recipe:

Ingredients:

-1 cup of garbanzo beans, red beans (I used kidney) and white beans (3 cups total)
-1.5 cups potatoes cubed
-6 cups vegetable stock (or water)
-1 onion
-5 celery stalks
-5 carrots
-4 Roma tomatoes
-8 cloves garlic minced
-1 bay leaf
-1 tsp oregano
-2 tbsp olive oil
-S+P to taste

Method:

-You can use canned beans for this recipe and it works just as well. If you prefer to soak your beans over night just remember to premeditate that!
-First things first we are going to chop all our vegetables.
-Now, in a large Dutch oven or pot sauté celery, carrots, tomatoes, garlic and onion in olive oil till onions become clear and soft.
-Now you are going to add all the beans, potatoes, oregano, bay leaf and broth to the Dutch oven and slow cook for about 2 hours.
-After I slow cooked mine and turned off the burner, I let it sit for 4 hours with the lid on. I like to give it time for the flavors to really sit but you could for sure eat it right away.
-Then it’s ready and you can top with avocado and fresh parsley if you want!
-Enjoy is amazing nutritious meal from Sardinia.

The take away.

This is the take away from a nutrition stand point of the blue zone Sardinia. Filling our diet with whole foods and I hope you enjoyed this recipe as much as I did and please let me know what you thought about it in the comments!