The dish is perfect if you want to make some healthy choices and extend your lifespan too
This easy-to-make soup is something that families have been eating for generations – and they often live past the age of 100. It is a simple recipe that many will eat daily for its range of hard-to-beat health benefits.
The soup was featured in the diet of the ‘longest-living family’ who hail from Sardinia, a large Italian island. This region of the world has been studied after inhabitants often reached the ripe age of 100 – and beyond – thanks to specific lifestyle and diet choices.
These have been highlighted by longevity researcher and author Dan Buettner, who claimed specific parts of the world known as ‘Blue Zones’ could be leading by example of how others might also achieve a long and healthy life.
There is not one specific version – as all types tend to follow the same general minestrone recipe. Each bowl of this broth is packed with plenty of plant-based ingredients, which have been proven to be a good source of vitamins, minerals, and fibre – leading to a healthy diet, weight management and gut health.
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These perks are likely what contribute to long-term results. Opting for more plant-based meals has also been linked to lowering cholesterol. This is primarily due to the high fibre content, lower saturated fat intake compared to omnivorous diets and the presence of plant-based fats like omega-3 fatty acids.
TikTok page PlantYou shared a version of which writer Carleigh Bodrug called her Olive Garden Minestrone Soup. The hearty soup is an Italian dish known for its rich flavour and uses an abundance of vegetables.
Depending on the amount of veg you use, the recipe below makes enough for six servings. This makes it ideal for big family meals or for anyone who likes to cook in batches.
Minestrone typically includes a variety of vegetables such as potatoes, carrots, celery, onions, and courgettes. But, the recipe can easily be customised to include (or exclude) different items depending on your own preferences.
Here’s what you’ll need:
- 4 cloves garlic, minced
- 1 yellow onion, medium, chopped
- 2 carrots, diced
- 2 stalks celery, diced
- 2 yellow potatoes, diced
- 2 tsp dried oregano
- ½ tsp salt
- ¼ tsp black pepper
- 5 cups vegetable broth
- 28oz canned diced tomatoes
- 15oz canned chickpeas (or beans of choice), drained and rinsed
- 1½ cup pasta shells
- 1 cup fresh parsley, chopped
The full recipe:
- Start by dicing all the vegetable ingredients and getting your workstation ready. Heat a large soup pot over medium heat.
- Saute the garlic and onion with a couple of tablespoons of water for about three minutes. Next, add carrot, celery, potato, oregano, salt and pepper.
- Keep cooking for five to six minutes until the potato and carrot have softened slightly. Finally, pour in vegetable broth and empty the cans of tomatoes and chickpeas into the pot.
- Add the pasta and bring the contents to a boil. Turn down the heat to a simmer and cook your minestrone soup uncovered for 12-15 minutes.
