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

Introduction

This Easy Longevity Soup is a hearty and nourishing recipe inspired by the healthy Blue Zones diets. Packed with vegetables, beans, and greens, it’s perfect for a comforting meal that supports well-being and vitality.

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 (around 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 works)
• 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 Alternative (or vegan, finely grated)

Instructions

1. 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 starting to soften.
2. Step 2: Stir in the diced sweet potato, then add the minced garlic and cook for one more minute, stirring frequently.
3. Step 3: Add the dried thyme, oregano, and tomato paste. Stir well and season again with a pinch of salt and pepper.
4. Step 4: Pour in the vegetable broth, canned diced tomatoes, beans, and cooked lentils. Stir everything together thoroughly and season once more.
5. Step 5: Add the bay leaves to the pot and bring the soup to a boil. Reduce the heat to a simmer and cook uncovered for 20 minutes.
6. Step 6: Add the pasta to the soup. If it looks too thick, add an extra cup of water or vegetable broth as needed. Cook for 10 minutes more until the pasta is al dente.
7. Step 7: Stir in the shredded kale and baby spinach and cook just until wilted, about a minute. Taste and adjust the seasoning with more salt and pepper if needed.
8. Step 8: Serve the soup hot, drizzled with extra virgin olive oil and topped with chopped parsley and grated parmesan or a vegetarian/vegan alternative.

Tips & Variations

• Use any small pasta shape you have on hand, such as ditalini or small shells, to keep the soup hearty and easy to eat.
• For a gluten-free version, substitute the pasta for gluten-free pasta or extra lentils.
• Add a squeeze of fresh lemon juice before serving for a bright, fresh finish.
• If you prefer, swap kale and spinach for Swiss chard or collard greens for a different flavor profile.

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 the soup has thickened. This soup can also be frozen for up to 3 months—thaw overnight in the fridge before reheating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use dried lentils instead of cooked lentils?

Yes, you can use ½ cup dried lentils. Add them along with the other ingredients to the simmering soup, and cook until tender, adding more liquid if necessary.

What if I don’t have cannellini beans?

You can substitute cannellini beans with black beans, chickpeas, or any other canned beans you prefer. Just drain and rinse them before adding to the soup.

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

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★★★★★

4.9 from 90 reviews

• Author: Rafael
• Total Time: 50 minutes
• Yield: 6 servings 1x
• Diet: Vegetarian

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Description

A hearty and nourishing Easy Longevity Soup inspired by Blue Zones recipes, packed with vegetables, beans, and leafy greens. This flavorful vegetarian soup combines wholesome ingredients and simple cooking techniques to create a comforting meal that supports health and longevity.

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Ingredients

Scale 1x2x3x

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 (around 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

Canned and Cooked Ingredients

• 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

Pasta and Greens

• ½ cup Pasta (any small shape)
• 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/Vegan Alternative

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Instructions

1. Sauté 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 one more minute to release the garlic’s aroma.
3. Add herbs and tomato paste: Sprinkle in the dried thyme and oregano, then add the tomato paste. Stir well to combine and season again with salt and pepper.
4. Add broth, tomatoes, beans, and lentils: Pour in the vegetable broth, canned diced tomatoes, cannellini beans, and cooked lentils. Season once more and stir everything together thoroughly to mix the flavors.
5. Simmer the soup: Add the bay leaves to the pot and bring the soup to a boil. Reduce the heat to a simmer and cook uncovered for 20 minutes to blend flavors and soften the vegetables.
6. Cook the pasta: Add the pasta to the simmering soup. If the soup appears too thick, add another cup of water or vegetable broth as needed. Continue cooking for 10 minutes until the pasta is al dente.
7. Add greens and finish: Stir in the shredded kale and baby spinach, cooking just a minute or so until the leaves wilt. Taste the soup and adjust salt and pepper to your liking.
8. Serve: Ladle the soup into bowls and top each serving with a drizzle of extra virgin olive oil, chopped fresh parsley, and grated Parmesan or a vegetarian/vegan alternative.

Notes

• Use any small pasta shape you prefer, such as elbow macaroni, small shells, or ditalini.
• To make the soup vegan, use a plant-based Parmesan alternative or omit the cheese garnish.
• If you want to save time, cooked lentils can be substituted for dried lentils; just adjust the cooking time accordingly.
• Additional vegetables like bell peppers or green beans can be added for more variety.
• For a thicker soup, reduce the amount of broth or cook with the lid off for longer. Add more broth or water to thin as needed.

• Prep Time: 15 minutes
• Cook Time: 35 minutes
• Category: Soup
• Method: Stovetop
• Cuisine: Mediterranean

Keywords: longevity soup, blue zones soup, healthy vegetable soup, vegetarian soup, easy soup recipe, cannellini bean soup, kale soup, lentil soup