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Sardinian Minestrone Soup

Quick and simple with the use of canned beans, this soup can be made on a busy week night. Fresh vegetables, herbs, beans, tomatoes, and pasta make this hearty soup the perfect meal for a cold night. It tastes even better the next day and freezes well.

CategoryBlue Zone Recipes, Family Friendly, Plant-Based Recipes, Soups, Vegan

Total Time50 Min


Yields4 servings

Sardinian Minestrone Soup

Recipe Ingredients

First of all, check if you have all the necessary ingredients for this recipe. Pay attention to the quantities!
  • 2 tbsp water or olive oil, if using oil
  • 1 cup chopped onion, white or yellow
  • 1 cup chopped carrots
  • ½ cup chopped celery
  • 2 tsp minced garlic
  • 28 oz can crushed tomatoes, San Marzano if available
  • 2 cups peeled russet potatoes, diced, (approximately 2 medium potatoes)
  • 1 ½ cups finely chopped fresh fennel bulb (save frond for garnish)
  • ¼ cup chopped parsley, reserve 2 tablespoons for garnish
  • 2 tbsp chopped fresh basil leaves
  • 2 cups cooked pinto beans (canned low or no sodium, drained)
  • 2 cups Great Northern beans, chickpeas or both (canned low sodium, drained)
  • ⅔ cup fregola Sarda (Sardinian pasta), Israeli Couscous, or acini de pepe pasta
  • ½ tsp salt (optional)
  • ½ tsp black pepper
  • 3 cups vegetable stock (low or no sodium, homemade if possible)
  • 2 cups water
  • 8 cups water
  • 1 onion, roughly chopped
  • 2 carrots, cut into large pieces
  • 2 celery stalks, sliced
  • 8 garlic cloves, peeled, left whole
  • 8 stalks parsley, leaves and stems
  • ⅔ cup green lentils (dry, rinsed)

Recipe Instructions

Next, follow the steps to finalize your dish and finally be able to enjoy it!
  1. You can use canned or boxed vegetable stock but find the taste to be either too strong or unpleasant. You'll be very pleased with your own stock and it's easy to make. I keep bits and pieces of celery and carrots in the freezer so I can always make this stock since I use it for so many of my WFPB dishes.

  2. Homemade Vegetable Stock: Place all ingredients in a large pot and bring to a boil. Reduce to simmer for 30-40 minutes. Strain with a fine mesh strainer and use within a week or freeze.

  3. Sardinian Minestrone Soup: Heat a large pot to over medium high heat. Add water (or oil, if using--I prefer to cook without oil so I don't use it.) Saute the onion, carrots, and celery for 5 minutes or until onion is softened. Add the garlic and cook another minute. Stir in the tomatoes, potatoes, fennel, parsley, and basil. Bring to a boil, reduce to simmer, cooking uncovered until the flavors are developed, at least 30 minutes, before adding the cooked beans. Once the tomato taste has mellowed a bit, approximately 30-45 minutes, add the beans. Simmer for 2-3 minutes. Stir in the pasta, salt (if using) and pepper. Add more water, as necessary. Simmer uncovered until the pasta is a dente, about 10-12 minutes. Serve with finely chopped parsley and a few reserved fennel fronds.

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