Sardinian Minestrone Soup – Vegan Edition

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his vegan version of our Sardinian Minestrone Soup is a nourishing, plant-based rendition of a classic Italian soup that will warm your soul and it tastes delicious!  Perfect for any night of the week! 

Greetings, food lovers and health enthusiasts! Today we’re diving into the culinary world of the ‘Blue Zones,’ regions identified by researchers where people live much longer than average. These zones include places like Okinawa in Japan, Ikaria in Greece, and Sardinia in Italy. One common thread running through these places is the emphasis on plant-based diets, rich in legumes, whole grains, vegetables, and fruits.

In the spirit of longevity and good health, we’re bringing you this Sardinian minestrone soup recipe straight from the Italian island of Sardinia: Minestrone Soup. But we’re adding a twist by making it completely vegan!

You may want to check out this Creamy Vegan Soup and this Rustic Vegan Buttermilk No-Yeast Bread for some more delicious soups and sides!

Why You’ll Love This Sardinian Minestrone Soup

  • This hearty and nutritious Sardinian Minestrone soup is more than just a meal; it’s a bowl full of longevity secrets from one of the world’s Blue Zones.
  • It’s vegan, rich in fiber, and packed with vitamins and minerals.
  • Enjoy it as a standalone meal or as a part of your regular diet and embrace the long-lived traditions of Sardinia. Buon appetito!

Bowl of Sardinian Minestrone soup accompanied by a loaf of crusty bread and a glass of water on a rustic wooden table.

What You’ll Need for Sardinian Minestrone Soup – Vegan Edition

Ingredients for Sardinian Minestrone Soup Recipe

  • 1 cup chopped carrots
  • 1 cup chopped celery
  • 1 cup chopped onion
  • 4 cloves garlic, minced
  • 1 zucchini, diced
  • 1 potato, diced
  • 1 cup chopped tomatoes (canned or fresh)
  • 1 cup cannellini beans (soaked overnight or canned)
  • 1 cup whole-grain pasta (like farro or whole wheat)
  • 4 cups vegetable broth
  • 2 cups water
  • 1 teaspoon olive oil
  • Salt to taste
  • Pepper to taste
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1 teaspoon dried thyme
  • Optional: a pinch of red pepper flakes for heat

Kitchen Tools

  • A large pot
  • A wooden spoon
  • Measuring cups and spoons
  • A cutting board and knife

Kitchen setup with a large pot, wooden spoon, measuring cups and spoons, cutting board, knife, and ingredients like carrots, celery, onion, zucchini, beans, and spices."

How to Make Sardinian Minestrone Soup – Vegan Edition

Step 1: Prepare the Vegetables

Wash all your vegetables thoroughly. Chop the carrots, celery, onion, zucchini, and potato into bite-sized pieces.

Step 2: Sauté the Aromatics

In a large pot, heat 1 teaspoon of olive oil over medium heat. Add the chopped onion, garlic, carrots, and celery. Sauté until the onion becomes translucent.

Step 3: Add the Rest of the Vegetables and Broth

Add the zucchini, potato, and chopped tomatoes to the pot. Pour in the vegetable broth and water. Stir well.

Step 4: Add Spices and Herbs

Add salt, pepper, dried oregano, dried basil, dried thyme, and red pepper flakes (if using). Stir well.

Step 5: Let it Simmer

Cover the pot and let the soup simmer on low heat for about 30 minutes.

Step 6: Add Beans and Pasta

After 30 minutes, add the cannellini beans and whole-grain pasta. Stir well and let it cook for another 10 minutes or until the pasta is al dente.

Step 7: Check and Serve

Taste the soup and adjust the seasoning if needed. Your vegan Sardinian Minestrone is ready to serve!

Bowl of Sardinian Minestrone soup with chunks of carrots, celery, beans, and pasta, garnished with fresh herbs.

Frequently Asked Questions About Vegan Sardinian Minestrone Soup (FAQ)

1. What are Blue Zones?

Blue Zones are regions where people live much longer than the global average. These regions include Okinawa in Japan, Ikaria in Greece, and Sardinia in Italy. Research suggests that lifestyle factors, including a predominantly plant-based diet, contribute to this longevity.

2. Can I use different vegetables in this recipe?

Absolutely! Feel free to substitute or add any vegetables you like. Just keep cooking times in mind; harder vegetables like root vegetables may need a bit more time to cook.

3. Can I use a different type of bean?

Yes, you can substitute cannellini beans with other beans like chickpeas or kidney beans. Just make sure to adjust the cooking time if needed.

4. Is this soup gluten-free?

The recipe calls for whole-grain pasta, which contains gluten. However, you can easily make it gluten-free by using a gluten-free pasta variety.

5. How long does this soup last in the fridge?

This soup can be stored in an airtight container in the fridge for up to 4-5 days. It’s also freezer-friendly and can be stored for up to 3 months.

6. Can I make this recipe in a slow cooker?

Yes, you can make this minestrone in a slow cooker. Add all ingredients except for the pasta and cook on low for 6-8 hours or high for 3-4 hours. Add the pasta about 30 minutes before you’re ready to serve.

7. What can I serve with this minestrone?

This soup is hearty enough to be a meal on its own, but it also pairs well with a slice of whole-grain bread, a simple salad, or some steamed vegetables.

8. How many calories are in a serving?

Approximately 195 kcal per serving, based on 4 servings for the entire recipe. This is a rough estimate, and actual caloric content may vary.

Spoon holding a portion of Sardinian Minestrone soup, showcasing beans, pasta, and various vegetables.

When it comes to vegan cooking, Sardinian minestrone soup is a must-have recipe.  Not only is it full of antioxidants that boost the immune system and fight disease, but it’s also an easy and delicious way to get an abundance of fresh vegetables into your diet.

With a few simple ingredients and a little bit of patience, you will be rewarded with a hearty and flavorful meal. And with this vegan version of the traditional minestrone, everyone can enjoy the unique and comforting flavors of Sardinia.

More Must-Have Recipes!

SARDINIAN MINESTRONE – VEGAN EDITION

This vegan Sardinian Minestrone is a nourishing, plant-based rendition of a classic Italian soup. Inspired by the longevity-focused diets of Sardinia, one of the world's Blue Zones, this recipe features a hearty blend of vegetables, legumes, and whole grains. Perfect for a wholesome meal that not only warms your stomach but also supports a long, healthy life.
Prep Time20 minutes
Cook Time40 minutes
Total Time1 hour
Course: Dinner, lunch, Main Course, Side Dish, Soup
Cuisine: Italian, Mediterranean, Vegan
Diet: Vegan
Keyword: antioxidant-rich recipes, blue zones diet, cannellini beans, heart-healthy foods, heathy soup recipes, high-fiber foods, legume-based dishes, longevity foods, nutritious meals, plant-based recipe, sardinian cuisine, vegan minestrone, wellness and longevity, whole-grain pasta
Servings: 4 Servings
Calories: 200kcal
Cost: $10

Equipment

  • A large pot
  • Measuring cups and spoons
  • A cutting board and knife

Ingredients

  • 1 cup chopped carrots
  • 1 cup chopped celery
  • 1 cup chopped onion
  • 4 cloves garlic minced
  • 1 zucchini diced
  • 1 potato diced
  • 1 cup chopped tomatoes canned or fresh
  • 1 cup cannellini beans soaked overnight or canned
  • 1 cup whole-grain pasta like farro or whole wheat
  • 4 cups vegetable broth
  • 2 cups water
  • 1 teaspoon olive oil
  • Salt to taste
  • Pepper to taste
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1 teaspoon dried thyme
  • Optional: a pinch of red pepper flakes for heat

Instructions

  • Wash all your vegetables thoroughly. Chop the carrots, celery, onion, zucchini, and potato into bite-sized pieces.
  • In a large pot, heat 1 teaspoon of olive oil over medium heat. Add the chopped onion, garlic, carrots, and celery. Sauté until the onion becomes translucent.
  • Add the zucchini, potato, and chopped tomatoes to the pot. Pour in the vegetable broth and water. Stir well.
  • Add salt, pepper, dried oregano, dried basil, dried thyme, and red pepper flakes (if using). Stir well.
  • Cover the pot and let the soup simmer on low heat for about 30 minutes.
  • After 30 minutes, add the cannellini beans and whole-grain pasta. Stir well and let it cook for another 10 minutes or until the pasta is al dente.
  • Taste the soup and adjust the seasoning if needed. Your vegan Sardinian Minestrone is ready to serve!

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