Viral Blue Zones Longevity Minestrone Soup

the viral blue zones longevity minestrone soup recipe is the most delicious and simple healthy dinner meal

After watching the Blue Zones documentary, I knew I had to recreate this Viral Blue Zones Longevity Minestrone Soup dish. It’s eaten every day by some of the world’s longest-living families from Sardinia, Italy. It’s also nutritious, delicious, and SO easy to make!

Here’s a video of how I made the Viral Blue Zones Longevity Minestrone Soup. For another flavorful soup, check out my Guinness Irish Stew recipe!

This recipe was adapted and simplified from the original that was featured in the Blue Zones documentary/book by Dan Buettner.

What You'll Need:

Serves: 8-10
+ 6 tablespoons olive oil, divided

+ 1 yellow onion, chopped

+ 2 large carrots, peeled and chopped

+ 2 large celery stalks, chopped

+ 3 tbsp. Tomato paste

+ 4 cloves garlic,minced

+ 1 28 oz. can crushed tomatoes

+ 1 large yukon gold potato, peeled and diced small

+ 2 cups fennel (bulb, stalks, and fronds), chopped

+ ¼ cup italian flat leaf parsley, chopped plus more for garnish

+ ¼ cup fresh basil, chopped

+ 1 15 oz. can cannellini or fava beans, drained and rinsed

+ 1 15 oz. can pinto beans beans, drained and rinsed

+ ½ 15 oz. can chickpeas, drained and rinsed

+ 4 cups vegetable stock

+ 4-6 cups water

+ 1 cup Sardinian fregola, acini di pepe, or pastina

+ 1 ½ tsp. Salt plus more to taste

+ ½ tsp. Freshly ground black pepper plus more to taste

+ 1 cup pecorino cheese, freshly grated for garnish

+ 4-5 lemons, halved for garnish


1. Using the Cuisinart Custom 14 Cup Food Processor, quickly chop the onions, fresh herbs, and pecorino romano; to mince the garlic, to slice the celery, carrots, and fennel.

2. In a large heavy bottomed pot, heat 3 tbsp. of olive oil over medium-high heat.

3. Add onions, carrots, celery, and tomato paste. Saute for approximately 5-7 minutes or until the veggies are tender and the tomato paste has become more brick-colored.

4. Then add the fennel and garlic and cook for 2 minutes or until fragrant, being careful not to burn.

5. Add in the crushed tomatoes, potatoes, fresh parsley, fresh basil, beans and chickpeas. Add vegetable broth and 4 cups of water, increase the heat to high and bring to a boil.

6. Once boiling, reduce the heat to a medium-low simmer for approximately 15-20 minutes.

7. Add in the pasta and season with salt and pepper. If the soup is too thick, add 1-2 cups of water. Allow the soup to simmer for another 12 minutes or until the pasta is tender.

8. Serve and garnish with a squeeze of lemon, a drizzle of olive oil, a handful of freshly grated pecorino cheese, and fresh parsley.

* This recipe was adapted and simplified from the original that was featured in the Blue Zones documentary/book by Dan Buettner.

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