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Easy Longevity Soup Recipe Inspired by the Blue Zones Recipe

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★★★★★

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.

Ingredients

Scale

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

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