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.
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 (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
Instructions
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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
