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italian dish with basil on top

Sardinian Minestrone Soup with Fregola

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!
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Course: Soup
Cuisine: Italian
Prep Time: 10 minutes
Cook Time: 35 minutes
Servings: 8
Calories: 272kcal

Ingredients 

  • 2 tablespoons olive oil
  • 1 medium onion, diced
  • 1 medium carrot, diced
  • 3 celery stalks, diced
  • ½ fennel bulb, diced
  • 4 garlic cloves, chopped
  • 1 tablespoon fresh rosemary, chopped
  • 2 tablespoons tomato paste
  • 1 cup (250 g) fregola
  • 1 can (14 oz / 400 g) cannellini beans, drained and rinsed
  • 1 medium sweet potato, cut into bite-sized pieces
  • 1 can (14 oz / 400 g) crushed tomatoes
  • 5 cups (1.25 l) vegetable stock
  • 2 cups (40 g) Tuscan kale, chopped
  • 6-8 fresh basil leaves, torn by hand
  • Salt and freshly ground black pepper to taste

Instructions

  • Heat the olive oil in a large pot over medium heat. Add the onion, carrot, celery, and fennel, then sauté gently for 7-8 minutes until softened.
    2 tablespoons olive oil
    1 medium onion
    1 medium carrot
    3 celery stalks
    ½ fennel bulb
  • Stir in the garlic and rosemary and cook for another minute until fragrant. Add the tomato paste and fregola and continue to cook for a minute, stirring often.
    4 garlic cloves
    1 tablespoon fresh rosemary
    2 tablespoons tomato paste
    1 cup fregola
  • Next, add the cannellini beans, sweet potato, crushed tomatoes, and vegetable stock. Stir gently, bring to a simmer, then cover partially with a lid and cook for 20 minutes or until the fregola and sweet potato are tender.
    1 can (14 oz / 400 g) cannellini beans
    1 medium sweet potato
    1 can (14 oz / 400 g) crushed tomatoes
    5 cups vegetable stock
  • Stir in the kale and simmer gently for another 5 minutes until the leaves have softened.
    2 cups Tuscan kale
  • Finish with the fresh basil leaves, then season generously with salt and freshly ground black pepper. Ladle into bowls and serve hot with your favorite crusty bread on the side.
    6-8 fresh basil leaves
    Salt and freshly ground black pepper to taste

Notes

  • When you add the fregola to the pot, make sure you break up any clumps so it cooks evenly.
  • Don’t forget to stir often to prevent the fregola from sticking to the bottom of the pot.

Nutrition

Calories: 272kcal | Carbohydrates: 50g | Protein: 10g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 725mg | Potassium: 737mg | Fiber: 7g | Sugar: 8g | Vitamin A: 6340IU | Vitamin C: 15mg | Calcium: 105mg | Iron: 3mg