Name: Easy Longevity Soup (Inspired by the Blue Zones) Recipe
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Cuisine: Mediterranean
Ingredients: 1 tbsp Olive Oil; 1 small Onion – diced; 2 medium Carrots – sliced; 2 stalks Celery – chopped; 1 medium Zucchini – diced; 1 small Sweet Potato – peeled and diced (about 1 cup); 2 cloves Garlic – minced; ½ tsp Dried Oregano; ½ tsp Thyme; Sea Salt and Black Pepper – to taste; 2 Bay Leaves; 1 tbsp Tomato Paste; 14 oz Canned Diced Tomatoes; 4 cups Vegetable Broth; 1 cup Canned Cannellini Beans (or black beans or chickpeas); 1 cup Cooked Lentils (or ½ cup dried lentils); ½ cup Pasta – any small shape works; 1 cup Kale – shredded; 1 cup Baby Spinach; 1 tbsp Extra Virgin Olive Oil – for drizzling; ¼ cup Fresh Parsley – chopped; ¼ cup Grated Parmesan or Vegetarian Alternative (or vegan finely grated cheese)

Jump to Recipe

Introduction

This Easy Longevity Soup is inspired by the nourishing meals of the Blue Zones, regions known for their high life expectancy. Packed with vegetables, legumes, and leafy greens, this hearty soup is both flavorful and nourishing. It’s a perfect dish for anyone seeking comfort and wellness in a bowl.

A white pot filled with rich vegetable soup that has a thick, reddish-orange broth as the base layer, mixed with small pasta shapes and chunks of orange carrots, celery, and green leafy spinach scattered throughout. The soup is topped with a sprinkle of grated cheese and finely chopped herbs, adding a light cream and green color texture on the surface. The pot has a blue handle and a metal spoon partially dipped into the soup from the bottom center. The inside edges of the pot are stained with sauce splashes. The pot rests on a white marbled texture surface. photo taken with an iphone --ar 4:5 --v 7

Ingredients

1 tbsp Olive Oil
1 small Onion, diced
2 medium Carrots, sliced
2 stalks Celery, chopped
1 medium Zucchini, diced
1 small Sweet Potato, peeled and diced (about 1 cup)
2 cloves Garlic, minced
½ tsp Dried Oregano
½ tsp Thyme
1 tbsp Tomato Paste
14 oz Canned Diced Tomatoes
1 cup Canned Cannellini Beans (or black beans or chickpeas)
1 cup Cooked Lentils (or ½ cup dried lentils)
4 cups Vegetable Broth
2 Bay Leaves
½ cup Pasta (any small shape)
1 cup Kale, shredded
1 cup Baby Spinach
Sea Salt and Black Pepper, to taste
Optional garnishes:
1 tbsp Extra Virgin Olive Oil, for drizzling
¼ cup Fresh Parsley, chopped
¼ cup Grated Parmesan or vegetarian/vegan alternative

Instructions

Step 1: Heat the olive oil over medium heat in a large Dutch oven or pan. Add the diced onion, sliced carrots, chopped celery, and diced zucchini. Season with sea salt and sauté for 5 minutes until the vegetables begin to soften.
Step 2: Stir in the diced sweet potato, then add the minced garlic and cook for one more minute, stirring frequently.
Step 3: Add the dried thyme, oregano, and tomato paste. Stir well to combine and season again with salt and pepper.
Step 4: Pour in the vegetable broth, canned diced tomatoes, beans, and lentils. Stir everything together thoroughly and season to taste.
Step 5: Add the bay leaves and bring the soup to a boil. Reduce heat to a simmer and cook uncovered for 20 minutes.
Step 6: Stir in the pasta. If the soup is too thick, add another cup of water or vegetable broth as needed. Continue cooking for about 10 minutes until the pasta is al dente.
Step 7: Add the shredded kale and baby spinach leaves. Stir until wilted, about one minute. Taste and adjust seasoning with more salt and pepper if needed.
Step 8: Serve the soup in bowls and garnish with a drizzle of extra virgin olive oil, fresh parsley, and grated Parmesan or your preferred vegetarian/vegan alternative.

Tips & Variations

Use any small pasta shape you like or swap with gluten-free pasta if preferred.
Feel free to substitute canned beans with your favorite types to change the flavor profile.
Add a squeeze of lemon juice before serving for a fresh, bright finish.
For a heartier soup, include chopped potatoes or add more lentils.
Use fresh herbs if available, adding them towards the end to preserve their flavor.

Storage

Store leftover soup in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stove or in the microwave, adding a splash of water or broth if it has thickened. This soup can also be frozen for up to 2 months; thaw overnight in the fridge before reheating.

How to Serve

A large light blue pot with a creamy orange tomato sauce soup inside, filled with small pasta curls, chunks of orange carrots, green leafy spinach, and small white beans. The soup is topped with a sprinkle of grated white cheese and herbs, adding texture and a touch of green on the surface. A silver spoon with blue dots rests inside the pot, partly dipped in the soup. Around the pot, there are small white bowls with green chopped herbs and brown spices, all placed on a white marbled texture. Photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I use dried lentils instead of cooked lentils?

Yes, if using dried lentils, rinse them and cook separately before adding to the soup, or use about half the amount of dried lentils and cook them in the soup early on until tender.

Is this soup suitable for vegans?

Absolutely. To make it vegan, simply omit the Parmesan or substitute with a vegan cheese alternative and use plant-based broth.