• I made the minestrone recipe from a Blue Zone area linked to an extended, more healthy life.
  • The soup is wholesome, scrumptious, and easy to make, however takes slightly prep time. 
  • It is nutritious, stuffed with protein and fiber, and I am going to undoubtedly add it to my recipe rotation. 

Soup is not only a nice recipe for cold autumn days — it may be an evidence-based solution to dwell an extended life, in line with a longevity researcher

To seek out out if consuming healthfully can also be scrumptious, I examined out a recipe for minestrone primarily based on a standard meal eaten in Sardinia, Italy, a area generally known as a Blue Zone the place residents have the very best charges on the earth of dwelling to 100 (or older).

The Blue Zones food plan is generally plant-based and excessive in carbohydrates, in line with Dan Buettner, an writer and explorer who pioneered analysis on Blue Zones, featured in a latest Netflix docuseries.

The Blue Zones minestrone recipe is filled with substances recognized for enhancing longevity, together with beans, olive oil, and herbs. 

Whereas it takes some time to make, it isn’t a troublesome recipe, and I ended up with a hearty and wholesome meal I could not cease consuming.

The recipe is time consuming, however simple and definitely worth the prep work

Blue Zones cuisines are recognized for that includes greens as the primary star of a meal. 

The minestrone calls for lots of veggies — chopping all of them and cleansing up took about 45 minutes and I acquired by about half of the 2023 camp hit “Cocaine Bear” (“primarily based on a real story!”) whereas doing so. 

The ingredients for minestrone soup laid out on a cutting board, next to an image of a pot full of chopped veggies.

All of the substances for minestrone soup, or about half a B film value of prep work.

Gabby Landsverk

I am going to admit, I measured the garlic with my coronary heart as an alternative of a teaspoon. Then, I combined within the basil, parsley, and fennel and the soup began to scent scrumptious. 

As soon as every part was within the pot, I had about 90 minutes to make one other cup of espresso and get by some emails and different work stuff. Because it was simmering, my accomplice repeatedly walked by the kitchen to ask what I used to be making and after we may eat. Solely one other hour to attend!

Once I added the pasta (couscous, since I could not discover fregula), I may see the soup was already starting to thicken because the veggies cooked down. Per the recipe tip, I additionally added some bonus veggies within the type of zucchini from the farmer’s market and spinach that was getting lonely in the back of my fridge.

a pot of minestrone soup

It is all coming collectively.

Gabby Landsverk

By the point the minestrone soup was prepared, I used to be tremendous excited to dig in, and opted to serve it with further basil, the olive oil steered within the recipe, and romano cheese (which I additionally measure with my coronary heart, as a result of cheese is necessary). 

I instantly understood why Buettner’s analysis on Blue Zones prompted him to eat extra soup. He is proper, it’s an extremely compelling meal. 

After the primary chew, it was clear that this soup completely slaps, to make use of a technical time period from science journalism. It is complicated, with a deep richness from the beans, tomatoes, and root greens, whereas sustaining a wonderful recent taste from the herbs. I’d not be mad to eat this soup on daily basis for lunch, if anybody want to assist my transfer to Sardinia instantly. 

a bowl of minestrone soup garnished with fresh herbs and cheese sitting in front of the window of a Brooklyn apartment.

Good soup.

Gabby Landsverk

As a vitamin nerd, I am additionally pleased with the vitamins within the dish, because it’s stuffed with fiber and protein from the beans, and tons of nutritional vitamins from all of the veggies. 

The soup is a good instance of how one can make greens style scrumptious, significantly for folks with out plenty of cooking expertise, since there is a good steadiness of aromatics and seasonings included within the recipe. 

Minestrone pairs effectively with different longevity staples like wine 

I loved my soup with a bit of bread, as a result of I really like carbs and since, like Buettner, I am from Minnesota and due to this fact firmly imagine bread goes with each meal. 

I opted for sourdough, one other staple in Sardinian kitchens, to remain on theme. Sourdough can also be extra nutritious than different kinds of bread and fewer prone to spike blood sugar ranges due to the fermentation course of. 

Is sourdough bread healthy

Gratuitous bread pic.

pidjoe/Getty Photographs

The flavorful, herbaceous soup would have been nice with a glass of wine, and analysis suggests consuming wine moderately might be wholesome, particularly with an excellent meal. I didn’t check this speculation because it was early afternoon on a workday (however largely as a result of I used to be out of wine). 

I would suggest the recipe to anybody making an attempt to eat extra veggies, and it is nice for novices

In the event you’re searching for a simple solution to make wholesome, plant-based meals with out plenty of kitchen expertise, this minestrone is an effective start line. 

It does take a little bit of a time funding up entrance in prepping the veggies, however the payoff is a wholesome meal for a big group (or sufficient leftovers for a number of days). 

If I made this recipe once more, I’d use canned beans that are simply as wholesome and extra handy than dried, in line with registered dietitian Bonnie Taub-Dix. I needed to plan forward by soaking the beans in a single day

two bowls of dried beans soaking on the countertop

Dried beans are a ache to organize and I choose canned.

Gabby Landsverk

I would additionally double the quantity of beans, since I am a hungry particular person and eat so much to assist my health habits. The recipe stated it serves as much as 10 folks, however that is about six parts for health club rats. 

Total, the minestrone appears like a win, and I am going to undoubtedly add it to my chilly climate recipe rotation. I am unable to inform if I am any more healthy after consuming it, but it surely beats the hell out of different longevity methods like $2 million greenback each day routines or infusions of teenager blood.

“Babe, I f***ing love this soup,” my accomplice stated.