Directions Soften onion, carrot and celery in a large pot. Add zucchini, tomatoes, broth and herbs; simmer 15 minutes. Add beans and kale and simmer 10 minutes more. Mash a small scoop of beans into the broth for body. Inspired by Shared Food Patterns
Blue Zone Connection The combination of white beans, kale, tomatoes and garden vegetables keeps this recipe centered on whole and minimally processed plant foods. That approach is consistent with the plant-forward eating pattern associated with Ikaria and Sardinia. This is a modern Blue Zone–inspired recipe, not presented as a traditional dish from either community.
Helpful Notes Add quick-cooking vegetables later so they do not become overly soft. Mash some of the white beans against the pot to thicken the broth naturally. Estimated Nutrition Per serving
Calories 240
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 310 mg
Total Carbohydrate 40 g
Dietary Fiber 11 g
Total Sugars 8 g
Protein 13 g Notable vitamins & minerals: Calcium · Iron · Potassium · Folate
Estimated per serving from the printed ingredients and stated yield. Values vary with ingredient size and brand. Optional ingredients and accompaniments are excluded.
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