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 residents’ long and healthy lives. Packed with vegetables, beans, and hearty greens, it offers a comforting and nutritious meal that’s simple to prepare and perfect for any day.

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 Alternative (or 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 5 minutes until the vegetables begin 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 salt and pepper.
4. Step 4: Pour in the vegetable broth, canned diced tomatoes, beans, and cooked 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: Add the pasta to the pot. If the soup is too thick, add an extra cup of water or vegetable broth as needed. Cook for another 10 minutes until the pasta is al dente.
7. Step 7: Stir in the shredded kale and baby spinach, allowing them to wilt for about a minute. Taste and adjust seasoning with salt and pepper as desired.
8. Step 8: Serve the soup hot, garnished with a drizzle of extra virgin olive oil, chopped fresh parsley, and grated Parmesan or your preferred vegetarian or vegan alternative.

Tips & Variations

• You can swap the cannellini beans for black beans or chickpeas depending on your preference or what you have on hand.
• For a gluten-free version, use gluten-free pasta or omit the pasta altogether and add extra beans or lentils for thickness.
• Feel free to add other seasonal vegetables such as bell peppers or spinach variants for added color and nutrients.
• If you prefer a thicker soup, mash some of the lentils or beans before adding the pasta.

Storage

Store leftover soup in an airtight container in the refrigerator for up to 4 days. To reheat, warm it gently on the stove over medium heat, adding a splash of water or broth if it has thickened. This soup also freezes well for up to 3 months; thaw overnight in the refrigerator before reheating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use dried lentils instead of cooked ones?

Yes, you can use about ½ cup of dried lentils instead of cooked. Add them along with the beans and broth, and allow extra simmering time until they are tender.

What type of pasta works best in this soup?

Any small pasta shape like ditalini, elbow macaroni, or small shells works well. They cook quickly and blend nicely into the soup without overpowering it.

Easy Longevity Soup Recipe Inspired by the Blue Zones Recipe

Print Recipe

★★★★★

4.9 from 358 reviews

This Easy Longevity Soup Recipe, inspired by the Blue Zones, is a nourishing vegetable-packed soup featuring a medley of fresh and canned ingredients simmered to perfection. It combines nutrient-dense vegetables, beans, lentils, and pasta to create a hearty, flavorful dish that promotes wellness and longevity. This wholesome soup is perfect for a comforting meal that’s both healthy and satisfying.

• Author: Elias
• 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

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

Herbs & Spices

• ½ tsp Dried Oregano
• ½ tsp Thyme
• 2 Bay Leaves
• Sea Salt and Black Pepper – to taste

Canned & Cooked Ingredients

• 14 oz Canned Diced Tomatoes
• 1 cup Canned Cannellini Beans (or black beans or chickpeas)
• 1 cup Cooked Lentils (or ½ cup dried lentils cooked)

Other Ingredients

• 1 tbsp Olive Oil
• 1 tbsp Tomato Paste
• 4 cups Vegetable Broth
• ½ cup Pasta – any small shape works

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. Sauté Vegetables: Heat 1 tablespoon of 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 begin to soften.
2. Add Sweet Potato and Garlic: Stir in the diced sweet potato, then add the minced garlic. Cook for an additional minute, stirring continuously to release the garlic’s aroma.
3. Add Herbs and Tomato Paste: Mix in the dried thyme, oregano, and tomato paste. Stir well to combine and season again lightly with salt and pepper.
4. Add Liquids and Legumes: Pour in the vegetable broth along with the canned diced tomatoes, cannellini beans, and cooked lentils. Stir thoroughly to combine all ingredients and season to taste.
5. Add Bay Leaves and Simmer: Drop the bay leaves into the soup, bring it to a boil, then reduce the heat to a simmer. Let it cook uncovered for 20 minutes to blend the flavors.
6. Cook Pasta: Add the pasta to the pot. If the soup appears too thick, add an additional cup of water or vegetable broth. Cook for 10 minutes more until the pasta reaches al dente texture.
7. Add Greens and Final Seasoning: Stir in the shredded kale and baby spinach leaves. Cook for just a minute until they wilt. Taste the soup and adjust seasoning with additional salt and pepper as needed.
8. Serve: Ladle the soup into bowls and garnish with a drizzle of extra virgin olive oil, chopped fresh parsley, and grated Parmesan cheese or your preferred vegetarian/vegan alternative.

Notes

• Use any small pasta shape such as elbow macaroni, ditalini, or orzo for best results.
• If you prefer a gluten-free version, substitute gluten-free pasta.
• Canned beans can be replaced with other legumes like black beans or chickpeas depending on your preference.
• For a vegan version, use a plant-based Parmesan alternative or omit the cheese.
• The soup thickens as it cools; add broth or water when reheating if needed.
• Leftovers keep well in the refrigerator for up to 4 days and freeze well for up to 3 months.

Keywords: longevity soup, vegetable soup, healthy soup, Blue Zones recipe, vegetarian soup, lentil soup, bean soup, kale soup