Blue Zone Inspired Minestrone

This soup has been a go-to of mine for a long time because the ingredients are so versatile and I almost always have on hand what I need to throw this together. 

The Blue Zones are 5 locations in the world where people live the longest and healthiest. Minestrone is an Italian soup, eaten almost daily in the blue zone located in Italy – Sardinia. What makes it healthy? The ingredients are full of fiber, protein and essential nutrients. Minestrone always has one or more types of beans, which people of the blue zones eat daily. Beans provide a significant amount of fiber and protein. Bone broth is a healing ingredient, supporting gut health and providing additional protein. The variety of vegetables provide several nutrients and prebiotics for the gut.

INGREDIENTS

4-6 tablespoons good olive oil (how to choose the best olive oil here)

1 onion, chopped

1 bulb of fennel, chopped

3 stalks of celery, chopped (can substitute leeks or omit)

4 cloves garlic, minced

1 zucchini, chopped (can substitute carrots or mushrooms or omit)

1 white or sweet potato, diced

1 can of diced tomatoes, drained

½ – 1 cup dry lentils (can substitute farro, quinoa or small shaped pasta)

6 cups chicken bone broth (or vegetable broth)

½ teaspoon garlic powder

½ teaspoon onion powder

1 teaspoon italian seasoning 

2 cans of beans (navy, cannellini, butter, garbanzo or other white bean)

¼ cup chopped fresh italian parsley (can substitute fresh basil, thyme, rosemary or use dried)

METHOD

1. In a large dutch oven or stock pot, saute onion, fennel and celery in olive oil for about 3 minutes or until fragrant and softened. 
2. Add garlic and saute 2 more minutes. 
3. Add zucchini, potato, tomatoes, lentils (or substitutions), bone broth and seasonings. Cover and bring to a simmer for 10-15 minutes or until the lentils and potatoes are soft and cooked.
4. Add the rest of the ingredients (beans and parsley) and simmer for another 5 minutes. At this point if you’re not ready to eat it, you can turn the heat to low, cover and let it sit for minutes to hours until you are ready to eat it. 
5. Serve with a drizzle of olive oil on top. I love to serve this with a piece of good sourdough bread. Enjoy!