Sardinian Minestrone Recipe

INTRODUCTION: "Experience the flavors of the Mediterranean with this traditional Sardinian Minestrone recipe! Minestrone, meaning "big soup" in Italian, is a hearty and comforting dish that originated in the island of Sardinia. This recipe is a vibrant and flavorful representation of the island's culinary heritage, featuring a rich broth filled with tender vegetables, beans, and pasta. Sardinian Minestrone is a testament to the island's simple yet delicious cuisine, made with love and care to nourish both body and soul. Get ready to be transported to the sun-kissed hills of Sardinia with each spoonful of this authentic and delicious soup!"

Accurate Measurements And Ingredients 

*Serves 6-8*

Ingredients

Vegetables:

- 2 medium onions (250g), chopped

- 3 cloves garlic (15g), minced

- 2 medium carrots (200g), chopped

- 2 stalks celery (150g), chopped

- 2 medium zucchinis (300g), chopped

- 2 medium tomatoes (300g), diced (or 1 can of 400g crushed tomatoes)

- 1 large red bell pepper (150g), chopped

Beans and Legumes:

- 1 cup dried cannellini beans (200g), soaked overnight and drained

- 1 cup dried chickpeas (200g), soaked overnight and drained

Pasta:

- 1 cup small pasta shapes (100g), such as broken spaghetti or ditalini

Broth:

- 4 cups vegetable broth (1L)

- 2 cups water (500ml)

- 2 tbsp olive oil (30g)

- 1 tsp dried thyme (5g)

- 1 tsp dried rosemary (5g)

- Salt and pepper, to taste

Optional:

- 1/4 cup grated pecorino cheese (60g)

- 1/4 cup chopped fresh parsley (15g)

Instructions:

1. In a large pot, heat olive oil over medium heat. Add onions, garlic, carrots, celery, and cook until tender (10-12 minutes).

2. Add zucchinis, bell pepper, and cook for an additional 5 minutes.

3. Add soaked and drained cannellini beans, chickpeas, vegetable broth, water, thyme, and rosemary. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until beans are tender.

4. Add diced tomatoes and cook for an additional 10-15 minutes.

5. Add small pasta shapes and cook until al dente (8-10 minutes).

6. Season with salt and pepper to taste.

7. Serve hot, topped with grated pecorino cheese and chopped parsley if desired.

Tips and Variations:

- Use fresh vegetables whenever possible.

- Substitute cannellini beans with other white beans or chickpeas with other legumes.

- Add other vegetables, such as potatoes or eggplant, to suit your taste.

- Serve with a swirl of extra virgin olive oil and crusty bread for a authentic Sardinian experience.

The full calorie chart per Sardinian Minestrone recipe serving:

Nutrition Facts (per serving)

- Calories: 420

- Total Fat: 10g

    - Saturated Fat: 1.5g

    - Trans Fat: 0g

- Cholesterol: 0mg

-Sodium: 400mg

- Total Carbohydrates: 60g

    - Dietary Fiber: 10g

    - Sugars: 10g

- Protein: 22g

Vitamin and Mineral Information (per serving)

- Vitamin A: 20% of the Daily Value (DV)

- Vitamin C: 40% of the DV

- Calcium: 10% of the DV

- Iron: 25% of the DV

- Potassium: 20% of the DV

- Vitamin D: 0% of the DV

- Vitamin E: 10% of the DV

- Vitamin K: 25% of the DV

- Folate: 20% of the DV

- Vitamin B6: 10% of the DV

- Magnesium: 15% of the DV

Macro Breakdown (per serving)

- Carbohydrates: 55%

- Protein: 20%

- Fat: 25%

Additional Nutrients (per serving)

- Antioxidants: High amount

- Anti-inflammatory compounds: High amount

- Fiber: High amount

- Probiotics: Moderate amount

Allergen Information

- Gluten-free: Yes

- Vegetarian: Yes

- Vegan: Yes

- Dairy-free: Yes

- Soy-free: Yes

- Nut-free: Yes

Please note that nutrition information is an estimate and may vary based on specific ingredients and portion sizes used.