Sardinian Longevity Mixed Beans Soup

09
Dec

Sardinian Longevity Mixed Beans Soup

Recipe Details

  • Serving Size: This recipe makes 5 portions. One serving equals one portion.

Ingredients

    Dried Legumes (Soaked Overnight)
    • ½ cup white beans (or fava beans), dried and soaked
    • ½ cup chickpeas, dried and soaked
    • ½ cup mung beans, dried and soaked
    Vegetables
    • 3 carrots, washed and chopped
    • 3 stalks celery, washed and chopped
    • 1 yellow onion, peeled and chopped
    • 3 purple or orange sweet potatoes, peeled and cubed
    • 1 teaspoon fennel seeds or 1 fresh fennel bulb, washed and chopped
    • 3 cloves garlic, peeled and chopped
    • 1 handful fresh basil, washed and chopped
    • 1 handful fresh parsley, washed and chopped
    • 1 bunch fresh chard, washed and stalks removed
    Other Ingredients
    • 14 ounces canned peeled tomatoes or crushed tomatoes
    • ½ cup quinoa
    • Salt and black pepper, to taste
    • 4 tablespoons extra-virgin olive oil
    • 2 tbsp nutritional yeast

Instructions

The Day Before
  1. Soak the white beans (or fava beans), mung beans, and chickpeas in a large pot of water for at least 8 hours or overnight.
  2. Drain and rinse well before using.
Prepare the Ingredients
  1. Wash and chop the carrots and celery.
  2. Peel and chop the onion and garlic.
  3. Peel and cube the potatoes.
  4. Wash and chop the fresh fennel (if using).
  5. Wash the chard and remove the stalks.
  6. Wash and chop the basil and parsley.
Make the Sardinian Soup
  1. Heat the olive oil in a large pot or Dutch oven over medium heat.
  2. Add the onion, carrots, and celery; sauté until softened but not browned.
  3. Add the garlic and fennel seeds (or fresh fennel) and cook until fragrant.
  4. Add the tomatoes, potatoes, basil, parsley, and the soaked drained beans and chickpeas.
  5. Pour in enough water or bone broth to cover the ingredients by about 1 inch (2.5 cm).
  6. Increase the heat to bring to a boil, then lower the heat and simmer gently, uncovered, for about 90 minutes, until the beans are fully cooked.
  7. Add more water as needed if the soup becomes too thick.
  8. Add the chard leaves and allow them to wilt.
  9. Stir in the quinoa, then season with salt and black pepper.
  10. Add a little extra water if the soup looks too thick and simmer for about 10 minutes, until the quinoa is cooked.
  11. Finally add nutritional yeast.
Serve
  1. Ladle into bowls and drizzle with extra-virgin olive oil.
  2. (Optional) Top with grated parmesan cheese.

Nutrition Information

Calories:513 Kcal
Carbohydrates:81 g
Protein:22 g
Fat:14 g
Saturated Fat:2 g
Polyunsaturated Fat:2.5 g
Monounsaturated Fat:8 g
Sodium:307 mg
Potassium:1775 mg
Fiber:17 g
Sugar:14 g
Vitamin A:914 mcg
Vitamin C:25 mg
Calcium:197 mg
Iron:8 mg

Nutrition information is automatically calculated and should only be used as an estimate.