The term ‘Blue Zone’ should be familiar to faithful followers of this food news outlet. It describes specific locations in the world where people live to over 100. Today, we’re going to focus on one of the dishes Blue Zoners swear by…
Sardinian Minestrone: From the Blue Zone Kitchen cook book…
Back in January, 2023, we featured an exposé on healthy eating advocate and world traveller Dan Beuttner. Among his claims to fame is a series of books on what he calls the Blue Zones – places on every continent where folks live longer than anywhere else…
One of the factors he’s identified as crucial to their longevity is their diets. Even more significant are the similarities in food choices and eating habits among Blue Zone residents.
An open secret
Beuttner says there are just a few specific, core factors responsible for the effectiveness of the eating regimen. One we might find odd is the secondary role animal proteins play in the scenario. Instead, they concentrate on cheap, abundant vegetable proteins. Chief among them are beans, chickpeas or lentils.
To complement those rich protein sources, they almost always add a grain component, such as pasta, rice or other whole grains. This classic combo delivers a complete protein, which would otherwise have to be obtained from meat.
To round out the picture, they customarily employ generous amounts of fresh veggies such as toma-toes, onions, celery, carrots and potatoes. the most complex Blue Zone dishes also include lots of fresh herbs, typically common types such as parsley, cilantro and/or fennel.
They also tend to shy away from animal fats, preferring olive or other vegetable oils.
Which boils down to…
One of the most recognizable (to ‘westerners’) Blue Zone dishes I found was from the Mediterranean island of Sardinia. It’s about a third of the way from Italy to Spain, and south of the French Riviera and Monaco. Corsica sits immediately to its north, like the upper gem in a 2-stone ‘drop’ earring.
The dish in question is a classic of the greater Med region. It’s the Sardinian version of what most folks would call Minestrone soup. And we’ve dug up the authentic recipe included by Dan Beuttner in his seminal Blue Zones Kitchen cook book.
Particulars…
The recipe calls for fava beans along with chickpeas. That’s a powerhouse combo of legumes that delivers not only first-class protein but many essential nutrients. The traditional French mirepoix trio – onions, carrots and celery – are in attendance, providing a classic flavour base. And fresh herbs and garlic are called for in amounts North American or Northern European cooks might consider overindulgent.
It sounds absolutely heavenly… With enough substance and flavour that you wouldn’t miss the meat. And it checks all the nutritional boxes. It’s literally a meal in a bowl.
My take
This is the kind of soup I like to make in very large batches and freeze in meal-sized portions. It lasts for at least 3 months if properly stored, in heat-sealed or heavy zip-closure bags, with any air pockets squeezed out. When you want to serve it, you can simply reheat it in the microwave. And be sure to serve lots of fresh crusty bread to soak up the leftover broth!
I’m surveying other recipes from the Blue Zones Kitchen with a view to bringing you more selections, each of which represent specific locations around the world. I think Costa Rica may be next…
~ Maggie J.