Sardinian Longevity Minestrone

In Sardinia's Ogliastra Region, the Melis family has become known worldwide for their extraordinary life expectancy. Male family members consistently live past 100 years, thriving until the end of their lives. What sets them apart is not just their longevity, but the quality of their final years—they typically pass away simply from old age, free from heart disease, cancer, or Alzheimer's. Central to their lifestyle is this hearty minestrone, consumed daily alongside a glass of local Grenache wine. The family's dietary pattern includes meat just once weekly on Sundays, small portions of fish, and an abundance of fresh vegetables and legumes from their garden. This soup embodies their approach to eating—simple, seasonal, and packed with nutritious ingredients.

Legumes (Fava Beans, Borlotti (Cranberry) Beans, Chickpeas)

• High in plant-based protein and fiber

• Rich in B vitamins and iron

• Support stable blood sugar levels

• Promote digestive health

Fennel (Bulb, Stalks, and Fronds)

• Contains natural stress-reducing compounds

• Helps regulate blood pressure

• Supports digestive health

• Rich in antioxidants and vitamin C

Olive Oil and Tomato Combination

• Enhanced lycopene absorption from cooked tomatoes

• Heart-healthy monounsaturated fats

• Anti-inflammatory properties

• Protective antioxidant compounds

Fresh Herbs and Vegetables

• Parsley: Rich in vitamins A, C, and K

• Basil: Contains anti-inflammatory compounds

• Carrots: High in beta-carotene

• Onions and garlic: Support immune function

• Celery: Natural source of minerals and antioxidants

Pecorino Romano / Pecorino Sardo

• Made from sheep's milk

• Higher in protein than cow's milk cheese

• Contains beneficial fatty acids

• Good source of calcium

Cooking Method Benefits

• Long, slow cooking increases nutrient bioavailability

• Limited salt addition supports cardiovascular health

• Combined ingredients create synergistic health effects

Ingredients

1/2 cup dried peeled fava beans

1/2 cup dried borlotti (cranberry) beans

1/3 cup dried chickpeas

7 tablespoons extra virgin olive oil

1 medium yellow or white onion, chopped (about one cup)

2 medium carrots, chopped

2 medium celery stalks, chopped

2 teaspoons minced garlic

1 – 28 oz can crushed tomatoes

3 medium yellow potatoes, peeled and diced

1-1/2 cups chopped fennel

1/4 cup loosely packed fresh Italian flat leaf parsley leaves, chopped

2 tablespoons chopped fresh basil leaves

2/3 cup Sardinian fregula pasta

1/2 teaspoon salt (if desired, after simmered)

1/2 teaspoon freshly ground black pepper (add after simmering)

1/4 cup finely grated Pecorino Romano or Pecorino Sardo cheese (about 2 oz)

Crusty sourdough bread, for serving

Method

1. Soak all dried beans for several hours or overnight. (Skip to Step 2 if using canned beans)

2. In a large pot, heat the olive oil over medium heat. Add onion, carrots, and celery. Sauté until softened, about 5-7 minutes.

3. Add garlic and cook for another minute until fragrant.

4. Add the pre-soaked beans, crushed tomatoes (with their juice), and enough water to cover ingredients by about 2 inches.

5. Bring to a simmer, then add potatoes and chopped fennel.

6. Simmer on low heat for 2 hours, adding water if needed to maintain desired consistency.

7. About 20 minutes before serving, add the fregula (or substitute pasta) and herbs.

8. Cook until pasta is tender.

9. Season with salt and pepper to taste only after cooking is complete.

10. Serve hot, topped with grated Pecorino Romano cheese.

11. 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

• 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