Sardinian Longevity Soup
A traditional Blue Zone recipe from Sardinia, this nourishing soup blends beans, barley, seasonal vegetables, and herbs into a hearty, fiber-rich meal linked to long life and vibrant health.
Equipment
- large pot
- wooden spoon
- cutting board
- knife
- measuring cups
Ingredients
- 1 cup cannellini or fava beans (soaked overnight if dried)
- 0.5 cup barley or farro
- 2 carrots, chopped
- 2 celery stalks, chopped
- 1 onion, diced
- 3 cloves garlic, minced
- 1 cup chopped kale or cabbage
- 2 tbsp olive oil
- fresh rosemary and parsley, to taste
- salt and black pepper, to taste
- 6 cups water or vegetable broth
Instructions
- In a large pot, heat olive oil and sauté onion, carrot, celery, and garlic until softened.
- Add beans and barley, then cover with six cups of water or vegetable broth.
- Stir in rosemary, bring to a boil, then reduce to a simmer.
- Cook for 45–60 minutes, until beans and barley are tender.
- Add kale or cabbage in the last 10 minutes of cooking.
- Adjust seasoning with salt, pepper, and fresh parsley before serving.
Notes
Soak dried beans overnight for optimal texture. Swap barley for farro or brown rice if preferred. Leftovers taste even better the next day. Garnish with extra parsley and a drizzle of olive oil for added flavor and antioxidants.
Nutrition
Calories: 290kcalCarbohydrates: 47gProtein: 13gFat: 6gSaturated Fat: 0.9gPolyunsaturated Fat: 1.1gMonounsaturated Fat: 3.7gSodium: 420mgPotassium: 690mgFiber: 11gSugar: 5gVitamin A: 6100IUVitamin C: 22mgCalcium: 90mgIron: 3.2mg