Blue Zone Sardinian Chickpea Minestrone

Recipe Snapshot

• Inspired by Sardinian Blue Zone minestrone where residents enjoy some of the longest lifespans.
• Packs 16 grams protein and 12 grams fiber per serving from chickpeas and farro.
• Makes a large batch perfect for freezing in quart containers.

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 yellow onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 4 cloves garlic, minced
• 1 tablespoon tomato paste
• 1 teaspoon dried oregano
• 1 teaspoon dried rosemary
• 1 teaspoon smoked paprika
• 1 cup uncooked farro (or barley)
• 1 (28-ounce) can crushed tomatoes
• 6 cups low-sodium vegetable broth
• 2 cups cooked chickpeas
• 2 cups chopped lacinato kale
• 1 cup chopped fennel bulb
• 1 rind of Parmesan cheese (optional)
• Sea salt and pepper
• Fresh basil and olive oil for serving

Instructions

1. Saute aromatics: Heat olive oil in a soup pot. Cook onion, carrot, celery, fennel, and garlic 6 minutes until tender.
2. Bloom spices: Stir in tomato paste, oregano, rosemary, and smoked paprika; cook 1 minute.
3. Simmer soup: Add farro, crushed tomatoes, broth, chickpeas, and Parmesan rind. Simmer 30 minutes until farro is tender.
4. Finish: Stir in kale and cook 5 minutes. Remove rind, season with salt and pepper, and ladle into bowls. Garnish with basil and drizzle olive oil.

Why it works

Legumes, whole grains, and greens are core to Blue Zone eating patterns. Chickpeas supply plant protein, farro offers fiber and resistant starch, and kale adds calcium and vitamin K.

Batch cooking

Cool soup completely before refrigerating up to five days or freezing. Soup thickens as it sits; thin with extra broth when reheating.

Serving suggestion

Serve with sourdough toast rubbed with garlic and drizzle of olive oil.