Swich | Recipes - Minestrone With Fennel and Wild Garlic

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Minestrone With Fennel and Wild Garlic

Each of the six villages in Sardinia’s blue zones area prides itself on recipes for both summer and winter minestrone; these chunky and hearty fresh vegetable soups are made and enjoyed year-round with in-season vegetables. Not only do these fragrant soups provide several helpings of vegetables, but they also deliver a full daily dose of beans, my favorite longevity supplement. This bountiful dish is eaten for lunch every day by the world’s longest lived family, the Melises.

Makes 8 servings | Active Time: 35 minutes | Total Time: 1 hour 30 minutes
Step 1: Making the Dish
  • 1⁄4 cup red beans, dried or canned
  • 1⁄4 cup chickpeas, dried or canned
  • 1⁄4 cup dried fava beans
  • 1⁄4 cup lentils
  • 2 large potatoes, peeled and cut into 1-inch cubes
  • 1 onion, chopped
  • 1 bunch beet or Swiss chard leaves
  • 2 fennel bulbs and stalks, washed and chopped
  • 1 fresh tomato
  • 2 garlic cloves
  • 1 stalk celery, chopped
  • 2 cups cubed pumpkin or other squash (zucchini, yellow, butternut, acorn)
  • 4 to 5 stalks wild garlic, garlic scapes, or garlic chives
  • 1⁄4 cup fregula pasta
  • 3 quarts water

If using dried beans:
Soak beans at least 6 hours, or overnight; drain and rinse.

Peel the fava beans by squeezing each one between your thumb and other fingers. The skins should slip off pretty easily.

In a soup pot, simmer beans in water to cover for 45 minutes to 1 hour, adding lentils after 30 minutes.

Drain beans and lentils.

If using canned beans:
Rinse and simmer beans and lentils in water to cover for 30 minutes, then drain.

For the minestrone:
In large soup pot, combine beans with all vegetables in water and bring to a boil.

Lower heat to medium-low and simmer for 15 minutes.

Add fregula and simmer for another 15 minutes.

Serve with crusty bread and a drizzle of olive oil.

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