Blue Zones Sardinian Minestrone Soup

Ingredients

• 4 medium Potatoes (skin on, diced 1‑½‑inch cubes)
• 1 large Yellow Onion (chilled in fridge, finely chopped)
• 4 cups Kale (stems removed, roughly chopped)
• 1 small Fennel Bulb (thinly sliced)
• 1/2 cup Wild Garlic Leaves (roughly chopped; optional, can substitute with garlic chives)
• 2 cups Tomatoes (diced; fresh or canned diced tomatoes)
• 3 cloves Garlic (minced; can use 1 tsp jarred minced garlic)
• 3 stalks Green Onions (sliced thin)
• 1/2 cup Cannellini Beans (cooked or canned, drained and rinsed)
• 1/2 cup Chickpeas (cooked or canned, drained and rinsed)
• 1/2 cup Kidney Beans (cooked or canned, drained and rinsed)
• 1/2 cup Brown Lentils (rinsed; no need to pre‑soak)
• 2 tbsp Olive Oil (extra‑virgin preferred)
• 6 cups Vegetable Broth (low‑sodium)
• 1 tsp Salt (adjust to taste)
• 1/2 tsp Black Pepper (freshly ground)
• 1 tsp Fresh Rosemary (finely chopped, optional)
• 1 tsp Fresh Thyme (leaves only, optional)
• 1/4 tsp Red Pepper Flakes (optional for mild heat)

Instructions

1. Prepare All Vegetables

   Chill the onion in the fridge, then dice the potatoes, slice the fennel, mince the garlic, slice the green onions, and roughly chop the kale. If using fresh wild garlic, wash and coarsely chop the leaves.

   Time: PT10M

2. Sauté Aromatics

   Set the Instant Pot to Sauté mode, add olive oil, then add the chilled onion, fennel, minced garlic, and green onions. Cook, stirring occasionally, until the onion becomes translucent and fragrant, about 5 minutes.

   Time: PT5M

   Temperature: Sauté

3. Add Remaining Ingredients

   Add the diced potatoes, chopped kale, tomatoes, all three beans, lentils, vegetable broth, salt, pepper, rosemary, thyme, and red pepper flakes. Stir to combine.

   Time: PT2M

4. Pressure Cook

   Seal the Instant Pot lid, ensure the vent is set to Sealing, and select Manual/Pressure Cook on High for 15 minutes.

   Time: PT15M

5. Natural Release

   Allow the pressure to release naturally for 10 minutes, then carefully turn the vent to Venting to release any remaining steam.

   Time: PT10M

6. Finish with Wild Garlic

   Stir in the chopped wild garlic (or garlic chives) just before serving to preserve its delicate flavor. Taste and adjust seasoning if needed.

   Time: PT2M

7. Serve

   Ladle the soup into bowls and enjoy hot. Optional garnish: a drizzle of extra‑virgin olive oil or a sprinkle of fresh herbs.

   Time: PT1M

Nutrition Facts

Calories

250

Protein

12g

Carbohydrates

40g

Fat

5g

Fiber

10g

Ingredient Substitutions

• Instead of Potatoes: Sweet potatoes
• Instead of Yellow Onion: White onion
• Instead of Kale: Swiss chard, collard greens
• Instead of Fennel Bulb: Leek
• Instead of Wild Garlic Leaves: Garlic chives, regular garlic
• Instead of Tomatoes: Canned crushed tomatoes
• Instead of Garlic: Jarred minced garlic
• Instead of Green Onions: Chives
• Instead of Cannellini Beans: Great Northern beans
• Instead of Chickpeas: Garbanzo beans
• Instead of Kidney Beans: Red beans
• Instead of Brown Lentils: Green lentils
• Instead of Olive Oil: Canola oil
• Instead of Vegetable Broth: Water with bouillon
• Instead of Salt: Sea salt
• Instead of Black Pepper: White pepper
• Instead of Fresh Rosemary: Dried rosemary
• Instead of Fresh Thyme: Dried thyme
• Instead of Red Pepper Flakes: Paprika

Equipment Needed

• Instant Pot or Electric Pressure Cooker
• Chef's Knife
• Cutting Board
• Measuring Cups and Spoons
• Ladle
• Soup Bowls
• Wooden Spoon or Silicone Spatula

Critical Steps — Do Not Skip

• Sauté aromatics to develop flavor
• Pressure cooking for proper bean and lentil texture
• Natural pressure release to avoid splatter
• Add wild garlic at the end to preserve its delicate flavor

Chef Tips from the Video

• Chill the onion before chopping to minimize tearing
• Use kale instead of Swiss chard to lower oxalate content and improve calcium absorption
• A splash of lemon juice or a drizzle of good olive oil just before serving brightens the soup
• If you don’t have wild garlic, substitute with garlic chives or a small amount of fresh parsley for herbaceous notes

Troubleshooting

Storage

Refrigerator: Store in airtight containers for up to 4 days

Freezer: Freeze in portion‑size bags for up to 2 months

Room temperature: Do not store at room temperature; refrigerate promptly

Make-Ahead Tips

• The soup tastes even better the next day as flavors meld; refrigerate and reheat gently
• Cook beans and lentils ahead or use canned varieties to shorten prep time
• Portion and freeze for quick meals
• Wild garlic should be added after cooking to retain its aroma

Frequently Asked Questions