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:
- 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.
- Add the potatoes, green beans, tomatoes with their juices, beans, pasta, zucchini, vegetable broth, water and dried herbs.
- 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.
- 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
