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