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Easy Longevity Soup Recipe Inspired by the Blue Zones Recipe

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★★★★★

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.

Ingredients

Scale

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

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