This dish is a staple recipe among some of the world’s longest-living people
A chef has shared a simple soup recipe that could “make you live to 100.” Packed with flavour and nutrients, this dish is a staple among some of the world’s longest-living people.
According to experts, minestrone soup is an ideal Blue Zones-inspired meal we should all eat more of. Blue Zones are areas of the world with the highest number of centenarians and lowest rates of chronic diseases.
The first identified Blue Zone was Sardinia in Italy. Part of the staying power of Sardinians is thought to be their diet.
On its website, Blue Zones LLC explains that their diet is packed with whole foods such as whole grains, beans and vegetables. It says: “The classic Sardinian diet consists of whole-grain bread, beans, garden vegetables, fruits, and, in some parts of the island, mastic oil.
“Sardinians also traditionally eat pecorino cheese made from grass-fed sheep, whose cheese is high in omega-3 fatty acids. Meat is largely reserved for Sundays and special occasions.”
Dan Buettner, who founded Blue Zones LLC, included minestrone soup in his recipe book as a key example of Sardinian cuisine because it is rich in beans, lentils, and vegetables and “keeps your inflammation in check and your immune system strong.”
With this in mind, a content creator shared her simple recipe for a minestrone soup on YouTube. Ayeh Manfre, who is known for her channel Cooking With Ayeh, said this soup will “make you live to 100”.
For the recipe, you will need:
- Olive oil
- Onion
- Carrot
- Celery
- Bay leaves
- Garlic
- Tomato paste
- Potato
- Dried lentils
- Vegetable stock
- Parmesan rind
- Cannellini beans
- Pastina (small pasta)
- Spinach
In the video, she said: “This is my Italian minestrone soup and it’ll make you live to 100. Start by sautéing an onion, carrots and celery with salt and some bay leaves.
“Add garlic, tomato paste and fry them down. Add a [cubed] potato, some dried lentils, veggie stock and a parmesan rind for extra flavour.
“Add a can of cannellini beans and the key to making the ultimate minestra is to blend two cups which makes it nice and creamy. Add your favourite pastina and some spinach right at the end.”
Ayeh drizzled on some olive oil at the end.