Melis Family Minestrone
Recipes Healthy Cooking Italian Main Dish Soups and stews Vegetarian
Description
This soup may not be the fountain of youth, but for one family in Sardinia, Italy it may be the answer to why they have lived to 100. They eat it for lunch every single day. They wouldn't do this if it didn't taste incredibly good.
Ingredients
7 T. extra-virgin olive oil, divided
1 medium yellow or white onion, chopped (about 1 c.)
2 medium carrots, peeled and chopped (about 2⁄3 c.)
2 medium celery stalks, chopped (about ½ c.)
2 t. minced garlic
28 oz. can crushed tomatoes
3 medium yellow potatoes, peeled and diced (about 1½ c.)
1 ½ c. chopped fennel, bulbs, stalks, and fronds
¼ c. loosely packed fresh Italian flat-leaf parsley leaves, chopped
2 T. chopped fresh basil leaves
½ c. dried and peeled fava beans, soaked overnight (or 15 oz. can, rinsed/drained)
½ c. dried cranberry beans, soaked overnight (or 15 oz. can, rinsed/drained) (or substitute pinto, cannellini, great northern or red kidney beans)
1⁄3 c. dried chickpeas, soaked overnight (or ½ of 15 oz. can, rinsed/drained)
6 - 8 c. water
2⁄3 c. Sardinian Fregula, Israeli couscous, or acini di pepe pasta
½ t. salt
½ t. freshly ground black pepper
Directions
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Warm 3 T. olive oil in a large soup pot or Dutch oven set over medium-high heat. Add onion, carrots and celery; cook, stirring often, until soft but not browned, about 5 minutes. Add garlic; cook until fragrant, about 20 seconds.
Stir in tomatoes, potatoes, fennel, parsley, basil, drained beans and chickpeas. Add 6-8 c. water so that everything is submerged by 1 inch.
Raise heat to high; bring pot to a full boil; reduce heat to low; simmer slowly, uncovered, until beans are tender, about 1 1/2 hours, adding more water as necessary. If using canned beans, simmer for only 10 minutes.
Stir in pasta of choice, salt and pepper. Add up to 2 c. water if the soup seems too dry. Continue simmering, uncovered, until pasta is tender, about 10 minutes.
Pour remaining olive oil evenly into bowls before serving.
8 servings.