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Easy Longevity Soup (Inspired by the Blue Zones) Recipe

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★★★★★

4.4 from 75 reviews

This Easy Longevity Soup is inspired by the Blue Zones, regions known for the longevity of their inhabitants. Packed with wholesome vegetables, beans, lentils, and greens, this hearty soup is nutritious, flavorful, and perfect for a comforting meal. It combines fresh and canned ingredients with simple herbs to create a delicious, plant-based dish that promotes health and vitality.

Ingredients

Scale

Vegetables and Aromatics

  • 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

Herbs and Seasonings

  • ½ tsp Dried Oregano
  • ½ tsp Thyme
  • Sea Salt and Black Pepper – to taste
  • 2 Bay Leaves

Tomato and Broth

  • 1 tbsp Tomato Paste
  • 14 oz Canned Diced Tomatoes
  • 4 cups Vegetable Broth

Legumes and Pasta

  • 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

Greens

  • 1 cup Kale – shredded
  • 1 cup Baby Spinach

Optional Garnishes

  • 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)

Instructions

  1. Sauté the Vegetables: 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 start to soften.
  2. Add Sweet Potato and Garlic: Stir in the diced sweet potato, then add the minced garlic. Cook and stir for an additional minute to release the garlic’s aroma.
  3. Add Herbs and Tomato Paste: Stir in the dried thyme, oregano, and tomato paste. Season again lightly with salt and pepper, stirring to combine all the flavors well.
  4. Combine Broth, Tomatoes, and Legumes: Pour in the vegetable broth, canned diced tomatoes, canned cannellini beans, and cooked lentils. Season again with salt and pepper, then stir everything thoroughly to mix.
  5. Add Bay Leaves and Simmer: Add the bay leaves to the pot. Bring the soup to a boil, then reduce the heat to a simmer. Cook uncovered for 20 minutes to let the flavors meld.
  6. Cook the Pasta: Stir in the pasta. If the soup appears too thick, add an additional cup of water or vegetable broth as needed. Cook for another 10 minutes, or until the pasta is al dente.
  7. Add Greens: Add the shredded kale and baby spinach to the soup. Stir until they just wilt, which should take about a minute. Taste the soup and adjust salt and pepper as needed.
  8. Serve: Ladle the soup into bowls. Drizzle with extra virgin olive oil and sprinkle with fresh chopped parsley and grated Parmesan cheese or your preferred vegetarian/vegan alternative before serving.

Notes

  • Feel free to substitute the beans and lentils with your favorites or whatever you have on hand.
  • If you prefer a gluten-free soup, use gluten-free pasta or omit it entirely.
  • To make this soup vegan, use a vegan cheese alternative or omit the cheese garnish.
  • Adding extra water or broth when cooking the pasta helps maintain the right soup consistency.
  • For a creamier texture, blend a portion of the soup before adding the greens.

Keywords: Longevity soup, Blue Zones recipe, healthy soup, vegetarian soup, vegetable soup, lentil soup, mediterranean soup

Find it online: https://islawhite.com/easy-longevity-soup-inspired-by-the-blue-zones-recipe/