As autumn approaches, soup returns to the menu for many UK families. Among the many wholesome options, one particular soup has gained fame for its role in the diets of the world's longest-living family, the Melis siblings of Sardinia, Italy. The family, who lived in a remote Sardinian village, had a combined age of more than 800 years. This hearty, healthy soup is now celebrated as one of the key factors in living a long, healthy life.
A daily dish from Blue Zones
The recipe notes from Blue Zones describe the soup as “a bountiful dish that is eaten every day for lunch by some of the world’s longest-lived families in Sardinia, Italy.” It can be made with seasonal vegetables from the garden, but always includes beans and fregula, a toasted pebble-sized semolina pasta popular in Sardinia. The soup is incredibly nutritious, delicious, and very easy to make, with many online adaptations available.
Ingredients and method
The recipe calls for half a cup of dried peeled fava beans, half a cup of dried cranberry beans, a third of a cup of dried chickpeas, seven tablespoons of olive oil, one chopped onion, two chopped carrots, two chopped celery stalks, two teaspoons of minced garlic, one can of tomatoes, three diced potatoes, one and a half cups of chopped fennel, a quarter cup of chopped flat-leaf parsley, chopped fresh basil, two-thirds of a cup of fregula, half a teaspoon of salt, half a teaspoon of black pepper, and a quarter cup of grated pecorino Romano.
To prepare, soak the fava beans, cranberry beans, and chickpeas in a large bowl of water for at least eight hours before draining and rinsing. Warm three tablespoons of olive oil in a large soup pot, add the onion, carrots, and celery, and cook for five minutes, stirring often. Add the garlic and cook for 20 minutes before adding the tomatoes, potatoes, fennel, parsley, basil, and chickpeas. Add enough water so that everything is submerged by one inch, raise the heat to high, and bring to a full boil. Then reduce the heat to low and simmer slowly, uncovered, until the beans are tender.
Cooking and serving
Add more water if necessary and cook for around one to one and a half hours. Then stir in the pasta with the salt and pepper, adding more water if it seems dry. Continue simmering, uncovered, until the pasta is tender, which should take around 10 minutes. Pour one tablespoon of olive oil into each serving bowl, divide the soup among them, and top each with a tablespoon of grated cheese. Other fresh vegetables can be added, including cabbage, cauliflower, broccoli, and even courgette.
