Sardinian Minon (a variant of minestrone) is a traditional island soup that showcases the region’s emphasis on legumes, hearty vegetables, and simple, health‑promoting ingredients. Historically, it was a peasant dish meant to provide nourishment using locally grown produce and beans that could be stored through the winter.

In different Sardinian villages, Minon may feature local wild greens such as fagiolo di mare (sea beans) or use pecorino cheese for richness. Some versions add pork or sausage, while coastal areas might incorporate seafood. The version presented by Dr. Melinda Steele focuses on plant‑based ingredients for a Blue Zones‑style health boost.

Traditionally, the soup is served hot in shallow bowls, often accompanied by a drizzle of extra‑virgin olive oil and a slice of rustic Sardinian bread for dipping. It may be garnished with fresh herbs like rosemary or a sprinkle of grated pecorino if dairy is tolerated.

Minon is a staple for everyday family meals but also appears during festive gatherings such as the feast of Saint Ignatius and harvest celebrations, where its abundance of beans and vegetables symbolizes prosperity and health.

The soup’s uniqueness lies in its combination of three different beans, lentils, and the addition of fennel and wild garlic, which provide a subtle sweetness and aromatic depth not commonly found in mainland Italian minestrone. This reflects Sardinia’s distinct flora and the island’s focus on longevity‑promoting foods.

Common pitfalls include over‑cooking the garlic during sauté (it becomes bitter), not rinsing canned beans (excess sodium), and pressure‑cooking for too long, which can turn the lentils mushy. Also, adding wild garlic too early will mute its delicate flavor.

The Instant Pot dramatically reduces cooking time for the beans and lentils while preserving nutrients. It also prevents the “burn” warning that can occur when sautéing aromatics and then pressure cooking in the same pot on the stove.

Yes, the soup improves after a night in the refrigerator. Store in airtight containers for up to 4 days, or freeze in portion‑size bags for up to 2 months. Reheat gently on the stovetop or in the microwave, adding a splash of broth if it has thickened.

The soup should be thick yet broth‑like, with tender potatoes, slightly wilted kale, and beans that are soft but still hold their shape. The tomatoes give a bright red‑orange hue, and the wild garlic adds specks of fresh green near the surface.

The YouTube channel Dr. Melinda Steele focuses on evidence‑based nutrition, longevity cooking, and practical recipes drawn from the Blue Zones diet, aiming to help viewers improve health through simple, whole‑food meals.

Dr. Melinda Steele emphasizes health‑optimizing ingredient swaps—like using kale instead of Swiss chard to lower oxalates—and integrates nutritional science into traditional recipes, whereas many Italian channels prioritize authenticity without a specific health lens.