Print

Easy Longevity Soup (Inspired by the Blue Zones) Recipe

Easy Longevity Soup (Inspired by the Blue Zones) Recipe
Print Recipe

★★★★★

5 from 12 reviews

This Easy Longevity Soup is a wholesome, nutrient-packed recipe inspired by the Blue Zones, regions known for their high rates of long-lived people. Loaded with fresh vegetables, legumes, and leafy greens, it combines hearty flavors with simple cooking techniques to create a comforting, healthy meal that’s perfect for any day.

Ingredients

Scale

Vegetables

  • 1 small Onion – diced
  • 2 medium Carrots – sliced
  • 2 stalks Celery – chopped
  • 1 medium Zucchini – diced
  • 1 small Sweet Potato – peeled and diced (around 1 cup)
  • 2 cloves Garlic – minced
  • 1 cup Kale – shredded
  • 1 cup Baby Spinach

Legumes & Beans

  • 1 cup Canned Cannellini Beans (or black beans or chickpeas)
  • 1 cup Cooked Lentils (or ½ cup dried lentils)

Other Ingredients

  • 1 tbsp Olive Oil
  • ½ tsp Dried Oregano
  • ½ tsp Thyme
  • 1 tbsp Tomato Paste
  • 14 oz Canned Diced Tomatoes
  • 4 cups Vegetable Broth
  • 2 Bay Leaves
  • ½ cup Pasta (any small shape)
  • 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

  1. Prepare 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 starting to soften.
  2. Add Sweet Potato and Garlic: Stir in the diced sweet potato then add the minced garlic, cooking for one more minute until fragrant.
  3. Season and Add Tomato Paste: Add the thyme, oregano, and tomato paste to the pan. Stir everything together and season again with salt and pepper.
  4. Add Broth and Legumes: Pour in the vegetable broth, canned diced tomatoes, beans, and cooked lentils. Season once more and stir thoroughly to combine all ingredients.
  5. Add Bay Leaves and Simmer: Add the bay leaves to the pot and bring the soup to a boil. Reduce heat to a simmer and cook uncovered for 20 minutes, allowing flavors to meld and vegetables to soften.
  6. Cook Pasta: Add the pasta to the soup. If it becomes too thick, add an extra cup of water or vegetable broth as needed. Cook for another 10 minutes or until the pasta is al dente.
  7. Add Greens: Stir in the shredded kale and baby spinach until wilted, which should take about a minute. Taste and adjust seasoning with additional salt and pepper if needed.
  8. Serve: Ladle soup into bowls and garnish with a drizzle of extra virgin olive oil, fresh parsley, and grated Parmesan or a vegetarian/vegan alternative. Serve warm and enjoy!

Notes

  • Use any small pasta shape you prefer; gluten-free pasta can be substituted for a gluten-free option.
  • If using dried lentils, cook them separately before adding to the soup.
  • You can swap the beans for chickpeas or black beans depending on your preference.
  • Adding extra water or broth when cooking the pasta helps maintain a good soup consistency.
  • Optional garnishes enhance flavor but can be omitted for a vegan version.

Nutrition

Keywords: longevity soup, blue zones, healthy soup, vegetarian soup, vegetable soup, easy soup recipe, Mediterranean diet

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