This scrumptious Sardinian minestrone soup recipe takes about 25 minutes to prepare dinner utilizing minestrone with Sardinian elements and spices. It’s a fast, tasty and hearty soup!
This minestrone soup with Sardinian flavours is impressed by the wholesome consuming of the Blue Zone in Sardinia, Italy. Blue zones are areas of the world the place individuals are inclined to dwell longer and more healthy lives with among the highest focus of centenarians (individuals who dwell previous 100 years outdated) on this planet.
This Sardinian minestrone soup is stuffed with wholesome, scrumptious and filling elements making it an ideal meal for the household, or for meal prep as you’ll be able to retailer it within the fridge for as much as 4-5 days!
Recipe for Sardinian Minestrone Soup
Sardinian minestrone soup usually options a wide range of contemporary greens, beans, and pasta, reflecting Sardinia’s agricultural heritage together with carrots, celery, potatoes, tomatoes, beans, Italian seasoning, vegetable inventory, olive oil and pasta like fregola (a sort of Sardinian semolina pasta).
This soup is wealthy and hearty, with a tomato base that pairs fantastically with the creaminess of the beans and potatoes. It’s straightforward and easy to make and it lasts some time on the fridge so you’ll be able to get pleasure from all through the week.
Elements
- Potatoes
- Onion
- Garlic
- Celery
- Carrots
- Olive Oil
- Diced Tomatoes
- Beans
- Vegetable broth
- Bay Leaves
- Italian seasoning
- Fregola pasta, orzo or pearly barley
This Sardinia-inspired minestrone soup is appropriate for vegetarians and vegans.
The recipe is dairy-free, nut-free, soy-free and might be made gluten-free.
How To Make Minestrone Soup Sardinian
Start making your Sardinian minestrone soup by peeling and chopping potatoes first into small chunks and put aside.
Utilizing a knife or meals processor, cube the onion and garlic, put aside. Then, cube celery and carrot till finely minced.
In a big pot, warmth olive oil and sauté the diced onion and garlic till aromatic, about 1-2 minutes.
Toss within the diced carrots and celery. Prepare dinner for a further 3-4 minutes till softened.
Pour within the can of diced tomatoes and beans of selection (I used chickpeas, pinot, and kidney). Add the chopped potatoes and stir properly.
Pour within the vegetable broth and add the bay leaves and Italian seasoning.
Deliver the soup to a boil, then stir within the orzo (or pearl barley). Deliver again to a boil then flip the warmth right down to a low and simmer for round 15-20 minutes or till the pasta is tender. If utilizing barley, it might take a bit longer to prepare dinner.
Take away the bay leaves, then fold in a handful of contemporary spinach or kale. Squeeze within the juice of a lemon or lime to present the soup a contemporary, zesty end.
Take pleasure in straight away and freeze leftovers to eat all through the week!
Watch me make it on YouTube right here.
- 3 potatoes medium sized, round 400g
- 1 onion
- 3 cloves garlic peeled
- 4 stalks celery
- 3 carrots
- 1 tbsp additional virgin olive oil
- 1 can diced tomatoes or crushed tomatoes
- 3 cans beans beans of selection
- 6-8 cups vegetable broth
- 2 bay leaves
- 1 tbsp Italian seasoning
- 3/4 cup fregola pasta or pearl barley or orzo pasta
- 2 cup child spinach non-obligatory, or 2 giant handfuls
- 1 tbsp lemon juice non-obligatory, or lime juice
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Start making your Sardinian minestrone soup by peeling and chopping potatoes first into small chunks and put aside.
-
Utilizing a knife or meals processor, cube the onion and garlic, put aside. Then, cube celery and carrot till finely minced.
-
In a big pot, warmth olive oil and sauté the diced onion and garlic till aromatic, about 1-2 minutes.
-
Toss within the diced carrots and celery. Prepare dinner for a further 3-4 minutes till softened.
-
Pour within the can of diced tomatoes and beans of selection (I used chickpeas, pinot, and kidney). Add the chopped potatoes and stir properly.
-
Pour within the vegetable broth and add the bay leaves and Italian seasoning.
-
Deliver the soup to a boil, then stir within the orzo (or pearl barley). Deliver again to a boil then flip the warmth right down to a low and simmer for round 15-20 minutes or till the pasta is tender. If utilizing barley, it might take a bit longer to prepare dinner.
-
Take away the bay leaves, then fold in a handful of contemporary spinach or kale. Squeeze within the juice of a lemon or lime to present the soup a contemporary, zesty end.
-
Take pleasure in straight away and freeze leftover to eat all through the week!
Energy: 311kcal | Carbohydrates: 60g | Protein: 14g | Fats: 3g | Saturated Fats: 0.5g | Polyunsaturated Fats: 1g | Monounsaturated Fats: 1g | Sodium: 755mg | Potassium: 949mg | Fiber: 12g | Sugar: 6g | Vitamin A: 5070IU | Vitamin C: 24mg | Calcium: 92mg | Iron: 4mg
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