Easy Longevity Soup Recipe Inspired by the Blue Zones Recipe

Introduction

This Easy Longevity Soup is inspired by the Blue Zones, regions known for their healthy, long-living populations. Packed with nutrient-rich vegetables, beans, and greens, it’s a comforting and wholesome meal perfect for any day of the year.

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

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 about 5 minutes until the vegetables start to soften.
2. Step 2: Stir in the diced sweet potato, then add the minced garlic and cook for another minute while stirring.
3. Step 3: Add the dried thyme, oregano, and tomato paste. Stir well and season again with salt.
4. Step 4: Pour in the vegetable broth, canned diced tomatoes, beans, and lentils. Season once more, and stir everything together thoroughly.
5. Step 5: Add the bay leaves and bring the soup to a boil. Reduce heat to a simmer and cook uncovered for 20 minutes.
6. Step 6: Stir in the pasta. If the soup looks too thick, add another cup of water or vegetable broth as needed. Cook for an additional 10 minutes until the pasta is al dente.
7. Step 7: Add the shredded kale and baby spinach leaves. Stir until they wilt, about a minute. Taste and adjust seasoning with salt and pepper.
8. Step 8: Serve the soup hot, topped with a drizzle of extra virgin olive oil, chopped parsley, and grated Parmesan or your preferred vegetarian or vegan cheese alternative.

Tips & Variations

• Use dried lentils soaked in advance if desired, just increase the cooking time accordingly.
• Swap kale and spinach with other dark leafy greens such as collard greens or Swiss chard.
• Add a pinch of red chili flakes for a spicy kick.
• For a gluten-free version, choose gluten-free pasta or omit it entirely.

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 broth or water if needed to loosen the soup. This soup also freezes well 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 make this soup vegan?

Yes, simply use a vegan cheese alternative or omit the cheese garnish. The rest of the recipe is naturally plant-based.

Can I use canned lentils instead of cooked lentils?

Yes, canned lentils work well and save time. Just drain and rinse them before adding to the soup. If using dried lentils, make sure they are fully cooked before adding.

Easy Longevity Soup Recipe Inspired by the Blue Zones Recipe

Print Recipe

★★★★★

4.9 from 140 reviews

This Easy Longevity Soup Recipe, inspired by the Blue Zones, is a nourishing and hearty vegetable soup packed with wholesome ingredients like lentils, beans, kale, and sweet potatoes. It is perfect for a healthy, comforting meal that promotes wellness and vitality, featuring simple pantry staples and fresh vegetables simmered to flavorful perfection.

• Author: Dana
• Prep Time: 15 minutes
• Cook Time: 35 minutes
• Total Time: 50 minutes
• Yield: 6 servings 1x
• Category: Soup
• Method: Stovetop
• Cuisine: Mediterranean
• Diet: Vegetarian

Ingredients

Scale 1x2x3x

Soup Base

• 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

Seasonings and Broth

• ½ tsp Dried Oregano
• ½ tsp Thyme
• 1 tbsp Tomato Paste
• 14 oz Canned Diced Tomatoes
• 4 cups Vegetable Broth
• 2 Bay Leaves
• Sea Salt and Black Pepper – to taste

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)

Instructions

1. Heat 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 vegetables begin to soften.
2. Add Sweet Potato and Garlic: Stir in the diced sweet potato, then add the minced garlic, cooking and stirring for one more minute to release aroma and flavor.
3. Season and Incorporate Tomato Paste: Add the dried thyme, oregano, and tomato paste. Stir well to coat the vegetables, then season again with salt and pepper to taste.
4. Add Broth, Tomatoes, and Legumes: Pour in the vegetable broth followed by diced canned tomatoes, cannellini beans, and cooked lentils. Season again with salt and pepper, and stir everything thoroughly to combine the ingredients evenly.
5. Add Bay Leaves and Simmer: Add the bay leaves to the pot and bring the soup to a boil. Once boiling, reduce heat to a simmer and cook uncovered for 20 minutes allowing the flavors to meld and the vegetables to soften.
6. Add Pasta and Adjust Consistency: Stir in the pasta. If the soup appears too thick, add an additional cup of water or vegetable broth as needed. Continue cooking for another 10 minutes until the pasta is cooked al dente.
7. Add Greens and Final Seasoning: Add shredded kale and baby spinach, stirring until the greens wilt, about a minute. Taste the soup and adjust salt and black pepper as needed.
8. Serve and Garnish: Ladle the soup into bowls. Drizzle with extra virgin olive oil and sprinkle with chopped fresh parsley and grated parmesan or a vegetarian/vegan alternative before serving.

Notes

• You can substitute cannellini beans with black beans or chickpeas based on preference.
• Use cooked lentils or dried lentils; if using dried, you may need to cook them prior or extend simmering time.
• Adjust vegetable broth or water amounts to make the soup thicker or thinner as desired.
• For a vegan version, use vegan parmesan or omit cheese entirely.
• Feel free to add other vegetables or greens according to season and taste.
• This soup stores well and tastes even better the next day as flavors develop.

Keywords: Longevity soup, healthy vegetable soup, Blue Zones recipe, vegetarian soup, lentil soup, easy dinner, Mediterranean soup