This Sardinian minestrone soup with fregola is a rustic, nutritious dish that's naturally vegan and comforting to the core. The flavors are pretty amazing, and the soup tastes even better the next day!

Alright, let's talk soup (again!) but not just any soup. This Sardinian minestrone might just be the secret to living ridiculously long!

It's got all the veggie goodness you expect from a hearty minestrone, but with a tasty Sardinian twist, those little chewy pasta pearls called fregola.

So what's you're getting is a big comforting bowl packed with Tuscan kale, vibrant veggies, beans, and a tomato-ey broth so good you'll be sopping it up with bread before you realize what's happening.

Why you'll love this Sardinian minestrone

It's ridiculously easy to tweak, so you can chuck in whatever veggies you may be having at the back of the fridge.
Leftovers taste even better the next day and I love myself an easy lunch the next day!
Since it's packed with veggies and beans it's extra nutritious while still tasting like comfort food.

What you'll need

Olive oil - This is a Mediterranean recipe, so it's only right it starts with a splash of extra virgin olive oil!

Onions, carrot and celery - This is called the "soffritto" and it's the entire flavor base of thesoup. Dice all these veggies evenly so they cook at the same time.

Fennel - I like to add some fresh fennel to the soffritto for that mild, licorice-like taste.

Garlic - It goes without saying that fresh garlic is non-negotiable here.

Rosemary - I like to chop the rosemary so I can get maximum flavor in the soup but if you want a milder flavor, just add the whole spring to the pot and fish it out at the end.

Tomato paste - For that deep tomato flavor!

Fregola - Fregola is a traditional pearl-shaped Sardinian pasta that's made from durum wheat semolina and then toasted in the oven. It's a perfect choice to add body to your minestrone but if you don't have it you can use any type of pastina (small pasta like orzo, ditalini or acini di pepe).

Beans - I used cannellini because I simply love their creaminess but borlotti work great, too.

Sweet potato - I had one of those sweet potatoes that are white on the inside but the regular kind is perfect.

Crushed tomatoes - Use the best quality you can here for that rustic flavor.

Vegetable stock - Low-sodium is a great idea so you can have a better control over the seasoning.

Tuscan kale - For that extra color and nutrition!

Pro tip

Finish each bowl with a tiny drizzle of good-quality extra-virgin olive oil and a sprinkle of plant-based Parmesan for a serious flavor boost!

How to make Sardinian minestrone with fregola

This is a quick guide with step-by-step photos. For full ingredients and instructions, check out the recipe card below.

Heat the olive oil in a large pot and gently sauté the onion, carrot, celery, and fennel until softened, then stir in garlic, rosemary, tomato paste, and fregola.

Sardinian minestrone soup making instructions

Next, add the cannellini beans, sweet potato, crushed tomatoes, and vegetable stock, and simmer partially covered for about 20 minutes, until the fregola and sweet potato are tender.

adding fregola to a Sardinian minestrone soup

Stir in the kale and continue simmering gently until softened, about 5 minutes more.

Finally, add the fresh basil, season well with salt and pepper, and serve hot with crusty bread.

Substitutions and variations

Feel free to chuck in zucchini, mushrooms, potatoes, or bell peppers; basically, whatever needs to be used up.
If kale's not your jam, spinach or Swiss chard would be great substitutions.
To add more protein to your minestrone, throw in some cooked chickpeas or your favorite crumbled plant-based sausage.

Helpful tips

Don't rush sautéing the veggies; I'm all for quick dinners, but here, gently cooking your onions, carrots, celery, and fennel really pays off when it comes to flavor.
Let the soup bubble gently; boiling is harsh on veggies and turns beans to mush.
Keep an eye on the fregola so it remains chewy without becoming mushy.

What to serve with Sardinian minestrone?

Sourdough, ciabatta or rustic Italian bread, thick-sliced and perfect for dunking is the best choice because who am I kidding, the best part of soup night is the bread!
Alternatively, serve your minestrone with some garlicky olive oil toast. Grill some thick bread slices, rub them generously with fresh garlic, then drizzle with olive oil and sprinkle with sea salt.
If you want to skip the carbs, simply serve the minestrone with a drizzle of extra virgin olive oil or a swirl of basil pesto on top. Just make sure it's dairy-free!

Leftovers and storage

The soup tastes even more amazing as it sits, so it's perfect for making a big batch. It will keep well in an airtight container in the fridge for up to 4-5 days.
Reheat the soup gently on the stovetop, adding a bit of water or stock if needed; the fregola will soak up a lot of liquid.
I don't recommend freezing this soup because the fregola will be mushy when thawed. If you want to freeze it, make it without fregola and add it separately after thawing.

More easy vegan soup recipes

If you've tried this Sardinian minestrone recipe, please don't forget to rate it and leave a comment below! I'd love to hear what you thought.

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