Sardinian Longevity Soup

Did you know that Sardinian Longevity Soup, often associated with the region’s long-living population, refers to a traditional Minestrone soup? This recipe is a one-bowl combination of beans, vegetables and healthy grains. I find it to be so satisfying, nourishing, nutrient dense and comforting. Enjoy!

Ingredients:

  • 1 tsp olive oil
  • 2 carrots, chopped
  • 1 onion, chopped
  • 3 cloves fresh garlic, minced or 1/2 tsp garlic powder
  • Pinch sea salt
  • 2 – 3 fingerling potatoes, peeled or scrubbed and diced
  • 1/2 cup green beans, fresh or frozen, chopped
  • 1 28oz can diced tomatoes
  • 1 15oz can navy beans (or any white bean), rinsed and drained
  • 3 cups vegetable broth or 3 cups water with 1 vegetable bouillon cube (I like low sodium Imagine or Pacific brands)
  • 3 cups watter
  • 1 tbsp mixed dried herbs
  • 4 oz whole grain pasta such as small shells, macaroni, or orzo
  • 1/2 zucchini, chopped
  • 1 – 2 cups chopped kale, spinach, collard greens or Swiss chard

Instructions:

  1. Heat the olive oil in a large soup pot over medium-high heat. Add the carrots, onion and garlic (if using fresh) and a pinch of salt. Saute for about 5 minutes, stirring occasionally, until lightly browned.
  2. Add the potatoes, green beans, tomatoes with their juices, beans, pasta, zucchini, vegetable broth, water and dried herbs.
  3. For stovetop: Bring to a boil, turn the heat to low, and cover the pot. Simmer for 20-30 minutes, or until the pasta and potatoes are cooked through. Turn off the heat and stir in the chopped greens to wilt.
  4. Serve hot and enjoy!

Marsha Fenwick, C.N.P.  R.R.T.

Marsha is not your typical nutritionist. She began her career 20 years ago as a Registered Respiratory Therapist. Later, she earned her certifications as a Registered Nutritional Consultant Practitioner, Certified Nutritional Practitioner, and Registered Orthomolecular Health Practitioner. Marsha is also a Certified Cancer Coach. Her clinical practice specializes in: sustainable healthy weight loss, digestive health, women's hormones, diabetes, heart health, and cancer prevention and recovery. For more information and to book a FREE 15 minute consultation go to www.marshafenwicknutrition.com

marsha fenwick nutrition