Italians often express that cooking is a love language to them and cozying up with a bowl of this soup on a dreary day is assured to make you feel comforted.

Minestrone is a staple hearty soup known for its rich flavor and abundance of vegetables, although the versatile recipe can also be modified with seasonal ingredients.

National Geographic documentarian Dan Buettner found that it is eaten daily by some centeranians living on the Italian island of Sardinia in the Mediterranean, which is one of five classified blue zones around the world.

The blue zone diet is primarly made up of plant-based whole foods that are rich in nutrients and minerals such as vegetables, fruits, grains and legumes. Boasting the highest concentrations of people who live to be over 100-years-old, these five regions have lower rates of heart disease, cancer, diabetes and obesity, according to VeryWellMind.

The New York Times bestselling cookbook author Carleigh Bodrug shared her minestrone recipe with her 3 million followers on TikTok. You can make it yourself in a half hour in just three easy steps.

READ MORE: Centenarians make 'healthy' coffee that tastes strong but has less caffeineLink


  • 4 cloves garlic, minced

  • 1 yellow onion, medium, chopped

  • 2 carrots, diced

  • 2 stalks celery, diced

  • 2 yellow potatoes, diced

  • 2 grams dried oregano

  • 2.5 grams salt

  • 1.25 grams black pepper

  • 1183 ml vegetable broth

  • 28 oz canned diced tomatoes

  • 15 oz canned chickpeas, or beans of choice, drained and rinsed

  • 150 grams whole wheat pasta shells

  • 30 grams fresh parsley, chopped

1.33 grams


1. In a large pot, combine the garlic and onion with 1 to 2 tablespoons of water, and sauté until softened, approximately three minutes.

2. Add the carrot, celery, potato, dried oregano, salt and pepper. sauté until the potato and carrot have softened, approximately six minutes.

3. Add the vegetable broth, diced tomatoes, chickpeas and pasta. Bring to a boil, then simmer uncovered for 12 to 15 minutes, until the pasta is cooked. Garnish with fresh parsley as desired.

2024-02-28T17:03:37Z dg43tfdfdgfd