Sardinian Soup Recipe Linked to Longevity of Centenarian Families

A hearty soup enjoyed by some of the world’s longest-lived families in a remote village in Sardinia has attracted attention as a potential contributor to longevity. These families, known for their remarkable combined age of over 800 years, attribute part of their health and longevity to their daily consumption of this nutritious dish.

The soup, rich in immune-boosting ingredients, is not only a comforting winter meal but also simple to prepare. Blue Zones, an organization focused on longevity research, describes the soup as a “bountiful dish” made with seasonal vegetables, beans, and fregula, a toasted semolina pasta popular in Sardinia.

The recipe calls for a variety of ingredients that are both nutritious and widely available. To prepare, one needs ½ cup of dried peeled fava beans, ½ cup of dried cranberry beans, ⅓ cup of dried chickpeas, seven tablespoons of olive oil, one chopped onion, two chopped carrots, and two chopped celery stalks. Additionally, the recipe includes two teaspoons of minced garlic, one can of tomatoes, three diced potatoes, ½ cup of chopped fennel, ¼ cup of chopped flat-leaf parsley, chopped fresh basil, ⅔ cup of fregula, ½ teaspoon of salt, ½ teaspoon of black pepper, and ¼ cup of grated pecorino Romano.

To create this nourishing soup, begin by soaking the fava beans, cranberry beans, and chickpeas in a large bowl of water for at least eight hours. Once soaked, drain and rinse the beans. In a large soup pot, warm three tablespoons of olive oil and add the chopped onion, carrots, and celery, stirring often for about five minutes. Following this, add the minced garlic and allow it to cook for an additional twenty minutes.

Next, incorporate the tomatoes, potatoes, fennel, parsley, basil, and chickpeas into the pot. Add enough water to submerge the ingredients by one inch. Raise the heat to high, bringing the mixture to a full boil before reducing it to low heat. Allow the soup to simmer uncovered until the beans are tender, which typically takes between one to one and a half hours. If necessary, add more water during the cooking process.

Once the beans are tender, stir in the fregula along with the salt and pepper, adjusting the seasoning to taste. Continue to simmer uncovered until the pasta is also tender, which should take around ten minutes. When serving, pour one tablespoon of olive oil into each bowl, divide the soup, and top with a tablespoon of grated cheese.

This soup can easily accommodate additional vegetables such as cabbage, cauliflower, broccoli, or even courgette, making it a versatile option for healthy eating. The blend of ingredients not only enhances the flavor but also contributes to the overall health benefits associated with this Sardinian dish.

As the popularity of this soup grows, it highlights the connection between diet and longevity, drawing interest from health enthusiasts and culinary explorers alike. The age-old wisdom of these Sardinian families continues to inspire those looking to improve their health through nutrition.