Lunch/Dinner

Sardinian Minestrone

WHAT

A hearty Sardinian soup with beans, seasonal vegetables, olive oil, and whole-grain pasta or fregula — simple, nourishing, and full of flavor.

NUTRIENTS

High in plant protein, fiber, antioxidants, and healthy fats.

BENEFITS

Supports gut and heart health, balances blood sugar, and boosts energy and recovery.

WHEN & HOW

Enjoy for lunch or dinner 2–4× weekly; ready in about 40 minutes. Drizzle with olive oil before serving.

SUBSTITUTE

Use lentils or chickpeas instead of beans; replace fregula with whole-grain pasta or quinoa.

Preparation:

1. Sauté onion, carrots, celery, and garlic in olive oil until soft.

2. Add potatoes, beans, tomatoes, herbs, salt, and pepper.

3. Pour in broth and simmer for 30–35 minutes.

4. Stir in whole-grain pasta or fregula; cook 10 more minutes.

5. Finish with olive oil and fresh parsley before serving.