Authentic Sardinian Minestrone - Obìa Olive Oil

Authentic Sardinian Minestrone

Indulge in the warmth and nourishment of a truly authentic Sardinian Minestrone Soup, thoughtfully crafted for the fall season with handpicked ingredients. Passed down through generations, this recipe hails from my 100% Sardinian mother-in-law, ensuring an unparalleled taste of tradition. Immerse yourself in the rich flavors of fall as fresh, local produce and fragrant herbs come together in this healthy, hearty, and utterly delicious dish. As you savor each spoonful, consider the blue zone of the island, inspired by Sardinia's longevity and Dan Buettner's exploration of healthy, vibrant cultures. Let this Sardinian Minestrone Soup be not just a culinary delight but a celebration of the art of living well, embracing the essence of the Mediterranean and the secrets of a long, joyful life.

Ingredients for Sardinian Minestrone

Authentic Sardinian Minestrone

Prep time

10 min

Cook time



4 pers





This Sardinian Minestrone is the Fall version, however it can easily be adapted to any season by replacing or adding fresh seasonal vegetables.

Season: Fall


  • 1 Yellow Onion
  • Obìa Extra Virgin Olive Oil
  • 3 Cloves Garlic
  • 2 Celery Stalks
  • 3 Medium Carrots
  • 1 Large Potato
  • 0.5 Cup Green Beans (Frozen or Fresh)
  • 6 Cups Broth (Your Favorite Kind)
  • 0.5 Cup Tomato Sauce (or Pasta Sauce)
  • 1 (16 oz) Can of Preferred Beans
  • 2 Bay Leaves
  • 3 Tbsp Fresh Herbs (Rosemary, Parsley, etc)
  • Salt & Pepper to Taste


Step 1

Finely dice onions, carrots, and celery. Cube potato and crush garlic. 

Step 2

In a medium pot, heat up EVOO (Extra Virgin Olive Oil) over medium heat.

Step 3

Sauté onion until transluscent. Add garlic, carrots, celery and fresh herbs. Stir well and sauté for 2 minutes.

Step 4

Add green beans and stir well.

Step 5

Add 6 cups of broth, beans and tomato sauce and stir well. Bring to boil and lower heat to a simmer.

Step 6

Let simmer for 25 minutes.

Step 7

Salt and pepper to taste. Serve with toasted sourdough bread.

Sardinian Minestrone Soup with Sourdough Bread

Why is Sardinian Minestrone is a Staple for The Longest-Living Men on Earth?

As someone who lives in Sardinian and married to a Sardinian, I am delighted to share with you the secrets behind the longevity and vibrant health of the men in our beautiful island. One of the key factors contributing to their remarkable lifespan is the Sardinian Minestrone, a hearty and nutritious soup that has become a staple in our diet. Let me take you on a journey to discover why this traditional dish holds such significance in the lives of Sardinian centenarians and the Blue Zone community.

illustration of sardinian minestrone soup

The Blue Zone Connection

Sardinia is one of the five Blue Zones, regions in the world where people live significantly longer and healthier lives. The Blue Zone lifestyle, including our dietary habits, has attracted attention from researchers and health enthusiasts worldwide. The Sardinian Minestrone is a prominent feature of the Blue Zone diet, contributing to the exceptional longevity observed in our region.

From Necessity to Tradition

The Sardinian Minestrone, with its deep roots in the culinary traditions of our island, has a fascinating history that is closely tied to the socio-economic conditions of Sardinia. Passed down through generations, this beloved dish not only represents a connection to the land, community, and heritage, but also holds a significant place in the hearts and kitchens of Sardinian families.

Historically, Sardinia faced periods of poverty and economic hardship, which influenced the development of the Sardinian Minestrone. With limited resources and a need to make the most of what was available, our ancestors ingeniously created this nourishing soup using simple, inexpensive ingredients that were abundant in the region.

illustration of sardinian family  in kitchen

The Sardinian Minestrone was born out of necessity, as a way to stretch scarce resources and provide sustenance to large families. It became a symbol of resilience and creativity in the face of adversity. The soup's popularity grew as it offered a hearty and satisfying meal that could be enjoyed by everyone, regardless of their economic circumstances.


The ingredients used in the Sardinian Minestrone were often sourced from the land itself. Fresh seasonal vegetables, such as tomatoescarrotscelery, and green beans, were readily available and cultivated in home gardens. These vegetables, along with wild herbs and greens, added flavor and nutritional value to the soup.

illustration of sardinian minestrone ingredients

Legumes, such as beans and chickpeas, were also integral components of the Sardinian Minestrone. These protein-rich ingredients provided much-needed sustenance and helped to make the dish more filling. They were easily stored and could be dried for long periods, ensuring a reliable source of nutrition throughout the year.


Over time, the Sardinian Minestrone became more than just a practical solution to combat poverty. It evolved into a cherished tradition that brought families and communities together. It became a symbol of togetherness and a celebration of life, with the act of preparing and sharing the soup becoming a cherished ritual.

illustration of family harvesting beans in the countryside

Today, despite the improved economic conditions in Sardinia, the Sardinian Minestrone remains a beloved dish that is enjoyed by families and friends throughout the island. Its historical significance as a testament to the resilience and resourcefulness of our ancestors is still deeply appreciated.

In conclusion, the popularity of the Sardinian Minestrone is deeply rooted in the history of poverty and economic hardship in Sardinia. This humble soup has transcended its origins, becoming a symbol of resilience, community, and heritage. It continues to be a cherished dish that brings people together, allowing them to connect with their past and celebrate the simple pleasures of life.

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Extra virgin olive made on family farms, just like ours, in Sardinia is a quintessential part of the diet. We believe this healthy fat plays a large role in the famed longevity of our island's population.
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