This Soup Recipe Will Help You Live to 100

Yahoo Health
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The Melis family making minestrone in Sardinia. (Photo: Gianluca Colla/Blue Zones)

The Melis family resides on the beautiful Mediterranean island of Sardinia, Italy — and has been recognized by Guinness for their longevity. Together, they hold the record for the highest combined age of any nine siblings, at 828 years collectively.

What’s their secret? Perhaps it has a bit to do with a soup, one they’ve eaten every day for lunch their entire lives, says Dan Buettner, author of The Blue Zone Solution.

The author uncovered the components of the Melis’ minestrone, which has all the ingredients of a long, healthy life. A serving of the soup has a cup of beans to add three to four years of longevity, olive oil with antioxidants, and anti-inflammatory garlic, among other powerful additions.

Related: Bone Broth: 4 Reasons Wellness Experts Are Obsessed (Plus Recipe!)

“And they ate it for decades,”Buettner tells Yahoo Health. “We’re mistaken in thinking there’s one super-healthy food. This soup shows they were never eating unhealthy foods for lunch, it was hearty so they weren’t hungry a couple hours later, and it tastes good so people stick with it.”

Try making the Melis’ soup yourself:

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(Photo: Gianluca Colla/Blue Zones)

Ingredients

  • ½ cup dried peeled fava beans

  • ½ cup dried cranberry beans

  • 1⁄3 cup dried chickpeas

  • 7 tablespoons extra-virgin olive oil

  • 1 medium yellow or white onion, chopped (about 1 cup)

  • 2 medium carrots, peeled and chopped (about 2⁄3 cup)

  • 2 medium celery stalks, chopped (about ½cup)

  • 2 teaspoons minced garlic

  • 1 (28-ounce) can crushed tomatoes (about 3½cups)

  • 3 medium yellow potatoes, peeled and diced (about 1½cups)

  • 1½ cups chopped fennel

  • ¼ cup loosely packed fresh Italian flat-leaf parsley leaves, chopped

  • 2 tablespoons chopped fresh basil leaves

  • 2⁄3 cup of Sardinian fregula, Israeli couscous, or acini di pepe pasta

  • ½ teaspoon salt

  • ½ teaspoon freshly ground black pepper

  • ¼ cup finely grated pecorino Romano (about 2 ounces)

Instructions

Soak the fava beans, cranberry beans, and chickpeas in a large bowl of water for at least 8 hours or up to 16 hours (that is, overnight). Drain in a colander set in the sink. Rinse well.

Warm 3 tablespoons of the olive oil in a large soup pot or Dutch oven set over medium-high heat. Add the onion, carrots, and celery; cook, stirring often, until soft but not browned, about 5 minutes. Add the garlic and cook until fragrant, about 20 seconds.

Stir in the tomatoes, potatoes, fennel, parsley, and basil, as well as the drained beans and chickpeas. Add enough water (6 to 8 cups) so that everything is submerged by 1 inch.

Raise the heat to high and bring to a full boil. Reduce the heat to low and simmer slowly, uncovered, until the beans are tender, adding more water as necessary if the mixture gets too thick, about 1½ hours.

Stir in the pasta, salt, and pepper. Add up to 2 cups water if the soup seems too dry. Continue simmering, uncovered, until the pasta is tender, about 10 minutes.

Pour 1 tablespoon of olive oil into each of four serving bowls. Divide the soup among them and top each with 1 tablespoon of the grated cheese.

Tips

  • You can vary the beans in the minestrone: Pinto beans make a good substitute for cranberry beans, or try using great northern or cannellini beans instead of the favas.

  • Use the stalks and fronds that come off a fennel bulb for the most intense flavor. No feathery fronds on the bulb? Add a teaspoon of fennel seeds to the aromatic vegetables you sauté to begin the dish.

  • Add other fresh vegetables from the garden or market, such as zucchini, cabbage, green beans, and cauliflower or broccoli florets.

  • Want a stronger tomato taste? Stir in a tablespoon or two of tomato paste. You get the idea!

From The Blue Zones Solution by Dan Buettner, published by the National Geographic Society on April 7, 2015.

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