Nonna’s Healing Minestrone

This soup is essentially a liquid multivitamin, combining the longevity secrets of the Mediterranean diet with powerful anti-inflammatory and gut-supporting ingredients. Each spoonful delivers a rainbow of phytonutrients, while the olive oil helps your body absorb fat-soluble vitamins and adds heart-healthy fats.

Extra Virgin Olive Oil - The liquid gold of the Mediterranean diet, delivering heart-protective polyphenols and antioxidants with every drizzle. Its oleic acid content helps fight inflammation, a key player in the aging process.

Sourdough Bread - More digestible than regular bread due to fermentation, containing prebiotic compounds that support gut health and mineral absorption.

Onions & Garlic - Packed with potent antioxidant quercetin for cellular health, and prebiotic fiber to feed your beneficial gut bacteria—a cornerstone of longevity.

Carrots - Beta-carotene for eye and immune health, plus falcarinol, a compound studied for its cancer-protective properties. Their fiber content supports both digestive health and sustained energy.

Celery - Natural nitrates for heart health and apigenin for brain health. Its anti-inflammatory compounds help maintain joint health as we age.

Zucchini - Lutein for eye health and potassium for heart and muscle function. Fiber helps maintain a healthy weight—a key factor in longevity.

Yellow Squash - Rich in vitamins C and B, potassium, and antioxidants that support heart health and cellular function.

Potatoes - Don't underestimate these humble tubers—they're rich in resistant starch (a prebiotic for gut health), vitamin C, and kukoamines that may help regulate blood pressure.

Cabbage - Strengthens immunity, aids in digestion, and supports body alkalinity. Glucosinolates for cancer protection and vitamin K for bone health.

Swiss Chard - Magnesium, nitrates, and antioxidants for brain function and vitality. This leafy green provides essential minerals and compounds that support cognitive health and energy production.

Tomatoes - Lycopene (particularly protective for prostate health), potassium, and vitamin C, while their antioxidants support skin health.

Parmigiano Reggiano - Excellent source of complete protein, calcium for bone strength, and vitamin B12 for brain function. This aged cheese provides essential amino acids for overall health.

Pink Himalayan Salt & Black Pepper - Pink Himalayan salt provides essential minerals and supports proper hydration, while black pepper's piperine enhances the absorption of other nutrients.

Picture the perfect Sunday: My parents came over for dinner and we ate steaming bowls of leftover minestrone topped with fresh Parmigiano Reggiano from the nearby salumeria. They shared stories I've never heard—of growing up in the Italian countryside and travels I wasn't yet alive for. We laughed. It was nourishing.

notes: The key to a flavorful, rich minestrone is to cook it slowly in plenty of EVOO until the veggies cook down, adding layer-by-layer and a seasoning of salt in between, until everything looks a bit golden and smells very good, and feels a bit sticky when you stir it with your wooden spoon. Minestrone allows you to salvage whatever is begging to be used in the fridge and pantry. Don't be afraid to swap out ingredients. Chop the veggies to be around the same size but don't overthink it. It's an art, not a science. Put some tunes on, have some fun.

Ingredients

1/4 cup / 60 ml high quality EVOO, plus extra for finishing

2 large yellow onions, roughly chopped

3 large carrots, diced

3 stalks of celery, roughly chopped

2-3 medium zucchini, diced

2 yellow squash, diced

3-4 yellow potatoes, peeled and diced

1 head of savoy or green cabbage, roughly chopped

1 bunch of Swiss chard, kale, or escarole, stems removed and leaves torn

1-2 small tomatoes OR 1/3 cup of crushed canned tomatoes OR 1 tablespoon of tomato paste

2 15-ounce cans borlotti, cannellini, or fava beans (if using dried: soak 275g/1.5 cups overnight)

Himalayan pink sea salt and freshly ground pepper, to taste

Water, as needed

Parmigiano Reggiano, for serving

Crusty sourdough bread, for serving

Method

1. Heat olive oil in a large pot or Dutch oven over medium heat. Add onions, carrots, celery, cabbage and potatoes. Season with salt with each layer. Cook slowly, covered, until vegetables are softened and caramelized, 8-10 minutes.

2. Stir in tomatoes or tomato paste and cook for 1 minute.

3. Add zucchini and squash and cook for 5 minutes, stirring occasionally.

4. Pour in enough room temperature or hot water to just cover the vegetables.

5. Bring to a boil, then reduce heat to low. Simmer partially covered for 30-45 minutes, or until potatoes are tender and broth has thickened a bit.

6. Around the 20 minute mark of the simmering, add the rinsed beans and Swiss chard.

7. Season to taste with salt and pepper.

8. Serve hot, topped with freshly grated Parmigiano Reggiano and a drizzle of olive oil. Accompany with crusty bread.

Chef’s Notes

• Cook down vegetables slowly, caramelizing each layer and seasoning with salt at each step

• Use organic ingredients when possible

• Get yourself a hunk of real Parmigiano Reggiano, not Parmesan powder

• Keeps well in refrigerator for several days (actually, it gets even better)

• Freezes beautifully in individual portions

• Reheat gently on stovetop, adding a little water if needed

• If you want to cook the borlotti, cannellini, or fava beans from scratch, soak 275g of them (about 1.5 cups) the night before and drain in the morning. Place in a big pot and cover with fresh water and a tablespoon of salt and simmer until just tender, about 1 hour

• There’s no garlic in the traditional recipe, but feel free to add it in the soffrito of onion/celery/carrot