Simply Wanderfull
Do you love a good hearty soup served up with some fresh crusty bread? Well this is the soup for you! This hearty, rustic soup — brimming with seasonal vegetables, beans, and nutty fregola pasta — captures the true essence of Sardinia’s simple, wholesome cooking. Each spoonful tells a story of coastal villages and sun-drenched gardens, where fresh ingredients and slow cooking come together to create comfort in its purest form. Packed with fiber, flavour, and Mediterranean goodness, this Sardinian Minestrone with Fregola is a deliciously healthy way to bring a taste of Italy’s island life to your kitchen.
🥣 Why This Sardinian Minestrone Is So Good for You
The ingredients in this delicious Sardinian Minestrone Soup are in there for a healthy reason!
🫒 2 tbsp Extra Virgin Olive Oil
Why it’s healthy: Rich in heart-healthy monounsaturated fats and antioxidants (especially polyphenols).
Good for: Reducing inflammation, improving cholesterol balance, and supporting brain and heart health.
🧅 1 Medium Onion (finely chopped)
Why it’s healthy: Contains quercetin, a powerful antioxidant and natural anti-inflammatory.
Good for: Supporting immune function, improving gut health, and lowering blood pressure.
🥕 1 Carrot (finely diced)
Why it’s healthy: Loaded with beta-carotene (Vitamin A precursor) and fiber.
Good for: Eye health, immune support, and healthy skin.
🌿 1 Celery Stalk (finely diced)
Why it’s healthy: Hydrating and rich in antioxidants like apigenin.
Good for: Supporting digestion, lowering blood pressure, and reducing bloating.
🌾 1 Fennel Bulb (diced)
Why it’s healthy: Source of vitamin C, potassium, and fiber.
Good for: Digestive comfort, hormone balance, and natural detoxification.
🧄 2 Garlic Cloves (finely chopped)
Why it’s healthy: Contains allicin, a natural antimicrobial and heart-protective compound.
Good for: Supporting immunity, reducing cholesterol, and fighting inflammation.
🍝 150 g Fregola (Sardinian toasted semolina pasta)
Why it’s healthy: Provides complex carbohydrates and a touch of protein for sustained energy.
Good for: Keeping you full, balancing the meal with wholesome carbs, and adding authentic Sardinian texture.
🫘 400 g Can Borlotti Beans (drained)
Why it’s healthy: High in plant-based protein, iron, and soluble fiber.
Good for: Heart health, blood sugar control, and gut microbiome support.
🥣 800 ml Vegetable or Chicken Stock (or water)
Why it’s healthy: Hydrating and provides essential electrolytes and minerals.
Good for: Replenishing fluids, easing digestion, and enhancing flavor without excess fat.
🍃 2 Bay Leaves
Why it’s healthy: Contain antioxidants and compounds that aid digestion.
Good for: Supporting gut health and adding aromatic depth to the broth.
🌿 1 Sprig Thyme
Why it’s healthy: Antimicrobial and anti-inflammatory; rich in vitamin C.
Good for: Boosting immunity and respiratory health.
🌿 1 Sprig Rosemary
Why it’s healthy: High in antioxidants (rosmarinic acid) and circulation-boosting compounds.
Good for: Enhancing memory, reducing inflammation, and improving digestion.
🌱 300 g Broad Beans (podded)
Why it’s healthy: Packed with plant protein, folate, and fiber.
Good for: Muscle recovery, heart health, and sustained fullness.
🍅 2 Tomatoes (peeled and chopped)
Why it’s healthy: Contain lycopene, a strong antioxidant.
Good for: Skin protection, heart health, and anti-aging benefits.
🥬 ½ Small Green Cabbage
Why it’s healthy: A cruciferous vegetable loaded with vitamins K and C, and sulfur compounds.
Good for: Detoxifying the liver, promoting digestion, and supporting bone health.
🟢 150 g Green Beans (trimmed and halved)
Why it’s healthy: High in fiber, folate, and vitamin K.
Good for: Supporting bone strength and gut health.
🥒 2 Courgettes / Zucchini (thinly sliced)
Why it’s healthy: Low in calories, high in antioxidants like lutein and zeaxanthin.
Good for: Eye health, hydration, and digestive balance.
🌼 100 g Peas (fresh or frozen)
Why it’s healthy: Great source of plant protein, vitamin C, and B vitamins.
Good for: Energy production, muscle repair, and immune defense.
Sardinian Blue Zone Health Benefits:
Sardinia isn’t just known for its breathtaking coastline—it’s one of the world’s five Blue Zones, regions where people live longer, healthier, and happier lives. Their secret lies in a simple, balanced way of living centered around community, movement, and mindful eating. Sardinians enjoy a Mediterranean diet rich in fresh vegetables, legumes, whole grains, olive oil, and herbs, often paired with small portions of local cheese and a glass of red wine made from antioxidant-packed Cannonau grapes. Meals like this hearty minestrone with fregola reflect that philosophy perfectly: slow-cooked, plant-based, and deeply nourishing. Eating the Sardinian way means embracing real food, shared around the table, made with love and respect for the land—and that, perhaps, is the most delicious recipe for longevity.
Are you interested in travelling to Sardinia? Check out my article on Spectacular Sardinia – A 10-Day Itinerary of Luxury And Adventure.
Sardinian Minestrone Soup Recipe :
Here are the ingredients that you will need to make this Sardinian Minestrone Soup:
Ingredients:
2 tbsp extra virgin olive oil
1 medium onion, finely chopped
1 carrot, finely diced
1 celery stalk, finely diced
1 fennel bulb, diced
2 garlic cloves, finely chopped
150g fregola (Sardinian toasted semolina pasta) or small pasta
400g can borlotti beans, drained
800ml vegetable or chicken stock or water
2 bay leaves
1 sprig thyme
1 sprig rosemary
1 piece Parmesan cheese rind (optional)
300g broad beans, podded
2 tomatoes, peeled and chopped
½ small green cabbage
150g green beans, trimmed and halved
2 courgettes (zucchini), thinly sliced
100g peas (fresh or frozen)
Salt and black pepper to taste
Instructions:
Heat olive oil in a large saucepan over medium heat. Add onion, carrot, celery, and fennel. Cook gently for 10-15 minutes until softened and starting to color.
Add garlic and cook for another minute. Stir in fregola pasta and borlotti beans.
Pour in stock or water, add bay leaves, thyme, rosemary, and Parmesan rind (if using). Season with salt and pepper. Bring to a boil, then reduce heat to keep the soup at a gentle simmer and cook for 15 minutes.
Meanwhile, blanch broad beans in boiling water for 1 minute, drain, rinse with cold water, then peel the skins off and set aside.
Add tomatoes to the soup and cook for 5 minutes.
Add cabbage, green beans, courgettes, and peeled broad beans. Cover and simmer for 5 minutes until the green vegetables are tender.
Add peas and cook for another minute. Adjust seasoning and add a squeeze of lemon if desired.
For the herb dressing, finely chop basil and parsley, mix with olive oil, or blend in a blender. Serve the soup with the basil dressing and sprinkle grated Parmesan on top.
Healthy & Hearty Sardinian Minestrone Soup
Ingredients
Method
- Heat olive oil in a large saucepan over medium heat. Add onion, carrot, celery, and fennel. Cook gently for 10-15 minutes until softened and starting to color.
- Add garlic and cook for another minute. Stir in fregola pasta and borlotti beans.
- Pour in stock or water, add bay leaves, thyme, rosemary, and Parmesan rind (if using). Season with salt and pepper. Bring to a boil, then reduce heat to keep the soup at a gentle simmer and cook for 15 minutes.
- Meanwhile, blanch broad beans in boiling water for 1 minute, drain, rinse with cold water, then peel the skins off and set aside.
- Add tomatoes to the soup and cook for 5 minutes.
- Add cabbage, green beans, courgettes, and peeled broad beans. Cover and simmer for 5 minutes until the green vegetables are tender.
- Add peas and cook for another minute. Adjust seasoning and add a squeeze of lemon if desired.
- For the herb dressing, finely chop basil and parsley, mix with olive oil, or blend in a blender. Serve the soup with the basil dressing and sprinkle grated Parmesan on top.
Cheers to Living Well!
And there you have it—your bowl of hearty Sardinian Minestrone with Fregola that’s as nourishing as it is comforting. From the first swirl of olive oil to the final spoonful of tender vegetables and pasta, every element reflects the wholesome simplicity of Sardinia’s Blue Zone lifestyle. As you savour the fragrant herbs, fresh beans, and rustic pasta, remember that this isn’t just about a meal—it’s about a way of living: planting roots in good food, shared experiences, and mindful, sustained nourishment. So gather loved ones, serve up this vibrant soup, and let it be a reminder that the best meals are the ones that feed both body and soul.
Thank you for taking the time to read my blog and I would love to know if you made this soup! Drop me a comment below.
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