Foodie Friday

Healthy Recipe of the Week

Melis Family Minestrone Soup

Image source: Today Show


  • 7 tablespoons Extra-Virgin Olive Oil (divided)
  • 1 medium Yellow or White Onion (chopped)
  • 2 medium Carrots (peeled and chopped)
  • 2 medium Celery Stalks (chopped)
  • 2 teaspoons Minced Garlic
  • 1 (28-ounce) can Crushed Tomatoes 
  • 3 medium Yellow Potatoes (peeled and diced)
  • 1½ cups Fennel, including bulbs, stalks, and fronds (chopped)
  • 1/4 cup Fresh Flat-Leaf Parsley Leaves (chopped)
  • 2 tablespoons Fresh Basil Leaves (chopped)
  • 1 (15-ounce) can Cannellini Beans (drained)
  • 1 (15-ounce) can Pinto Beans (drained)
  • 1 (15-ounce) can Garbanzo Beans (drained
  • 6-8 cups Water
  • 2/3 cup Israeli Couscous (or similar pasta of choice)
  • 1/2 teaspoon Salt
  • 1/2 teaspoon Black Pepper


Warm 3 tablespoons of the olive oil in a large soup pot or Dutch oven set over medium-high heat. 

Add the onion, carrots and celery; cook, stirring often, until soft but not browned (about 5 minutes). Add the garlic and cook until fragrant (about 20 seconds).

Stir in the tomatoes, potatoes, fennel, parsley and basil. Add cannellini beans, pinto beans, and garbanzo beans. Add enough water (about 6 to 8 cups) so that everything is submerged by 1 inch.

Raise the heat to high and bring pot to a full boil. Reduce the heat to low. Simmer slowly, uncovered, for only 10 minutes.

Stir in the Israeli couscous, salt and pepper.

Add up to 2 cups of water if the soup seems too dry.

Continue simmering, uncovered, until the Israeli couscous is tender (about 10 minutes).

Pour 1 tablespoon of olive oil into bowl before serving.


For 3 other healthy recipes from around the world that may help you live longer, visit Blue Zone Recipes.





The Melis Family. (2015, April 6). Melis family minestrone. The Today Show.

About rrluthi

Certified fitness expert with a passion for educating and empowering people of all ages (young "kiddos" to the active aging "baby boomers") about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, group exercise instructor, and rehabilitation aide—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, and corporate wellness program facilitation.
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