The Sardinian minestrone
For years, scientists have been studying the food secret of longevity in the so-called blue zones of the world, the five geographical areas in which there is the highest concentration of centenarians. With great pride we are proud that one of these areas is Sardinia, and in particular the regions of Ogliastra and Barbagia. These places, in addition to being the subject of study since the 90s by the two researchers of the "blue zones", Gianni Pes and Michel Poulain, have attracted media attention from all over the world, including that of the "New York Times", the BBC and Dan Buettner, journalist expert on longevity and author of The Blue Zones Kitchen.
Thanks to the studies and in-depth studies conducted in the field in recent years, light has been shed on the lives of Sardinian centenarians, whose stories have fascinated billions of people, and in particular on ingredients and recipes typical of these areas, including that of the now well-known "minestrone of longevity". In Ogliastra and Barbagia, mountainous areas of the Sardinian hinterland where the percentage of centenarians is 13% higher than in the rest of Italy, it is above all the simple lifestyle and a healthy diet that make the difference. More specifically, many Sardinian centenarians spend their time pleasantly in small towns taking long walks, cultivating and harvesting the fruits of the earth, socializing and fully enjoying the strong sense of family and community typical of these areas. The diet of Sardinian centenarians, mainly of vegetable origin, is characterized by poor and seasonal recipes and a high consumption of locally grown vegetables and fruits, whole grains and legumes. In the pantry there is never a lack of good extra virgin olive oil and Sardinian red wine, consumed daily, but in moderation. The animal component of the weekly diet, i.e. meat and cheese, is really minimal; In fact, they are eaten sporadically, often added to soups and main courses, as in the case of lard and Sardinian pecorino. The love for traditional Sardinian zero-km ingredients, always genuine, fresh and of high quality, always goes hand in hand with the desire to keep light and not to exceed with quantities and calories. Here they are then in the classic Sardinian minestrone.
Ingredients
1/2 cup dried fava beans1/2 cup dried beans1/3 cup dried chickpeas2/3 cup Sardinian fregulaExtra virgin olive oil1 yellow or white onion2 medium-sized carrots2 medium-sized celery stalks2 teaspoons minced garlic1 can of fresh tomatoes3 medium-sized potatoes1 fennelchopped fresh parsley and basil1/2 teaspoon salt1/2 teaspoon freshly ground black pepper1/4 cup finely grated pecorino cheese
Procedure
Leave the legumes to soak for about 8 hours in a large basin full of water, then drain and rinse well. Prepare the sauté in a saucepan, first heating three teaspoons of oil and then adding chopped onion, celery and carrot. Cook for 5 to five minutes, stirring often, and then add the minced garlic (stirring for 20 seconds) and then the diced tomatoes, potatoes and fennel, chopped parsley and basil and the drained legumes. Add enough water to cover the whole thing by about a finger, turn the heat up to high and bring to a boil. At this point, reduce the heat, remove the lid and cook for about an hour and a half, until the legumes are soft, adding water from time to time if necessary. Then pour the Sardinian fregula into the soup and cook for about ten minutes. Once ready, the minestrone should be served on plates, with the addition of a tablespoon of extra virgin olive oil and a sprinkling of pecorino cheese.
For years, scientists have been studying the food secret of longevity in the so-called blue zones of the world, the five geographical areas in which there is the highest concentration of centenarians. With great pride we are proud that one of these areas is Sardinia, and in particular the regions of Ogliastra and Barbagia. These places, in addition to being the subject of study since the 90s by the two researchers of the "blue zones", Gianni Pes and Michel Poulain, have attracted media attention from all over the world, including that of the "New York Times", the BBC and Dan Buettner, journalist expert on longevity and author of The Blue Zones Kitchen.
Thanks to the studies and in-depth studies conducted in the field in recent years, light has been shed on the lives of Sardinian centenarians, whose stories have fascinated billions of people, and in particular on ingredients and recipes typical of these areas, including that of the now well-known "minestrone of longevity". In Ogliastra and Barbagia, mountainous areas of the Sardinian hinterland where the percentage of centenarians is 13% higher than in the rest of Italy, it is above all the simple lifestyle and a healthy diet that make the difference. More specifically, many Sardinian centenarians spend their time pleasantly in small towns taking long walks, cultivating and harvesting the fruits of the earth, socializing and fully enjoying the strong sense of family and community typical of these areas. The diet of Sardinian centenarians, mainly of vegetable origin, is characterized by poor and seasonal recipes and a high consumption of locally grown vegetables and fruits, whole grains and legumes. In the pantry there is never a lack of good extra virgin olive oil and Sardinian red wine, consumed daily, but in moderation. The animal component of the weekly diet, i.e. meat and cheese, is really minimal; In fact, they are eaten sporadically, often added to soups and main courses, as in the case of lard and Sardinian pecorino. The love for traditional Sardinian zero-km ingredients, always genuine, fresh and of high quality, always goes hand in hand with the desire to keep light and not to exceed with quantities and calories. Here they are then in the classic Sardinian minestrone.
Ingredients
1/2 cup dried fava beans
1/2 cup dried beans
1/3 cup dried chickpeas
2/3 cup Sardinian fregula
Extra virgin olive oil
1 yellow or white onion
2 medium-sized carrots
2 medium-sized celery stalks
2 teaspoons minced garlic
1 can of fresh tomatoes
3 medium-sized potatoes
1 fennel
chopped fresh parsley and basil
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/4 cup finely grated pecorino cheese
Procedure
Leave the legumes to soak for about 8 hours in a large basin full of water, then drain and rinse well. Prepare the sauté in a saucepan, first heating three teaspoons of oil and then adding chopped onion, celery and carrot. Cook for 5 to five minutes, stirring often, and then add the minced garlic (stirring for 20 seconds) and then the diced tomatoes, potatoes and fennel, chopped parsley and basil and the drained legumes. Add enough water to cover the whole thing by about a finger, turn the heat up to high and bring to a boil. At this point, reduce the heat, remove the lid and cook for about an hour and a half, until the legumes are soft, adding water from time to time if necessary. Then pour the Sardinian fregula into the soup and cook for about ten minutes. Once ready, the minestrone should be served on plates, with the addition of a tablespoon of extra virgin olive oil and a sprinkling of pecorino cheese.
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