LONGEVITY MINESTRONE: Is This the Healthiest Soup You Can Eat?

Ingredients

• 2 stalks Celery (diced)
• 1 large Onion (diced)
• 2 medium Carrot (diced)
• 1 medium Leek (white and light green parts only, sliced)
• 200 g Baby Button Mushrooms (quartered)
• 100 g Cavolo Nero (Lacinato Kale) (roughly chopped)
• 1 15‑oz can White Beans (drained but reserve liquid)
• 200 g Orzo Pasta (about 1 cup)
• 1 28‑oz can Canned Chopped Tomatoes (high quality brand preferred)
• 1 tbsp Tomato Puree (good quality)
• 2 tbsp Sundried Tomatoes in Oil (plus 1 tbsp oil from the jar)
• 50 g Smoked Pancetta (diced, optional)
• 4 cups Chicken Stock or Bone Broth (low‑sodium)
• 1 piece Parmesan Rind (about 30 g, whole piece)
• 1 handful Fresh Basil (torn for garnish)
• 2 tbsp Extra Virgin Olive Oil (plus extra for drizzling)
• 2 cloves Garlic (minced)
• 4 sprigs Fresh Thyme (whole)
• 1 sprig Fresh Rosemary (whole)
• to taste Salt
• to taste Black Pepper
• to taste Red Chili Flakes

Instructions

1. Prep All Vegetables

   Dice the celery, onion, carrots, and leek; quarter the mushrooms; roughly chop the cavolo nero; mince the garlic; set thyme and rosemary sprigs aside.

   Time: PT15M

2. Sauté Sofrito Base

   Heat the pot over medium heat, add 2 tbsp olive oil plus the oil from the sundried tomatoes, then add celery, onion, carrots, and leek. Cook, stirring occasionally, until the vegetables are softened and the onion is translucent.

   Time: PT5M

3. Add Pancetta and Sundried Tomatoes

   Stir in the diced smoked pancetta (if using) and the chopped sundried tomatoes. Cook for about 2 minutes until the pancetta renders some fat.

   Time: PT2M

4. Sauté Mushrooms

   Add the quartered mushrooms to the pot and sauté for 3 minutes until they begin to brown.

   Time: PT3M

5. Add Garlic

   Add the minced garlic and stir quickly for about 30 seconds, being careful not to let it burn.

   Time: PT1M

6. Incorporate Tomato Puree

   Stir in 1 tbsp tomato puree and cook for 4 minutes, allowing the raw flavor to caramelize.

   Time: PT4M

7. Add Fresh Herbs

   Toss in the thyme sprigs and rosemary sprig, letting their aromatics infuse for 1 minute.

   Time: PT1M

8. Toast Orzo

   Add the orzo to the pot, stirring to coat it with the oil and vegetables. Cook for 1 minute until lightly toasted.

   Time: PT1M

9. Add Liquids and Beans

   Pour in the canned chopped tomatoes, fill the empty tomato can about halfway with water, add the drained white beans together with their reserved liquid, and pour in the chicken stock or bone broth. Drop the whole Parmesan rind into the pot.

   Time: PT5M

10. Simmer the Soup

    Bring the mixture to a gentle boil, then reduce to a low simmer. Cover the pot with a lid cracked open and simmer for 15 minutes, stirring occasionally to keep the orzo from sticking.

    Time: PT15M

11. Add Cavolo Nero

    Stir in the chopped cavolo nero and cook for an additional 5 minutes until the greens are wilted.

    Time: PT5M

12. Finish and Season

    Remove the Parmesan rind, discard any large herb stems, taste and adjust salt, pepper, and chili flakes as desired.

    Time: PT2M

13. Serve

    Ladle soup into bowls, grate fresh Parmesan over each serving, sprinkle torn basil leaves, drizzle a little extra‑virgin olive oil, and finish with a crack of black pepper and optional chili flakes.

    Time: PT2M

Nutrition Facts

Calories

250

Protein

12 g

Carbohydrates

35 g

Fat

8 g

Fiber

8 g