Featured Image Credit: Getty Stock Image
Topics: Travel, World News
Vinay Sharma
In a mountain village in Sardinia, a small family once made headlines for having a combined age of over 800 years.
As locals said, their secret wasn’t found in medicine or luxury, but in a bowl.
Each day, they gathered for lunch to share the same humble soup, a hearty, bean-filled broth that’s now celebrated as one of the world’s most nourishing recipes for long life.
According to Blue Zones, which studies the diets and lifestyles of the world’s longest-living communities, this Sardinian staple has been eaten for generations by families who regularly live past 100.
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“It can be made with seasonal vegetables from the garden, but always includes beans and fregula, a toasted, pebble-sized semolina pasta that is popular in Sardinia,” the group explained, as reported by The Mirror.
“The more I do research on what really drives longevity, the more I realize it’s starting with a savory breakfast,” says Dan Buettner, a New York Times best-selling author and co-founder of Blue Zones Kitchen.
He added, “Most of what people think produces greater life expectancy is misguided or just plain wrong. A lot of the easiest and best things are quite literally right under our noses—especially if that thing right under our noses is a steaming bowl of minestrone.”
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Buettner has been having that exact breakfast for years (though his first meal of the day is usually closer to noon). He made this change after learning that minestrone is a daily staple for the world’s oldest family, who live in Sardinia.
According to his research, people could add up to ten years to their lives by building simple, healthy habits, like eating more fruits and vegetables, staying active, and cooking at home more often.
The dish itself is as practical as it is powerful. Packed with protein, fiber, and antioxidants, it offers a nutritional balance that supports both heart and immune health, ideal for the colder months when comfort and nourishment matter most.
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The preparation also reflects the Sardinian way of life—simple, unhurried, and built around local produce.
To make it, cooks begin by soaking fava beans, cranberry beans, and chickpeas overnight before rinsing them well. Then, a generous splash of olive oil goes into a pot, followed by onion, carrots, and celery, which are cooked gently until fragrant.
Garlic is added for depth, then tomatoes, potatoes, fennel, parsley, basil, and the drained chickpeas join the mix.
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Once everything is covered with water, the soup is brought to a boil and then left to simmer slowly, often for over an hour, until the beans are soft and the flavors have blended. Fregula pasta is stirred in near the end, with salt and pepper added to taste.
Each serving is finished with a drizzle of olive oil and a dusting of grated cheese.
The recipe welcomes variation, too. Sardinians often toss in whatever the season provides, shredded cabbage, chopped broccoli, tender zucchini, or even cauliflower.
Every family has its version, but all share the same core ingredients that have fueled generations.