Name: Easy Longevity Soup (Inspired by the Blue Zones) Recipe
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Cuisine: Mediterranean
Ingredients: 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; 1 cup Kale – shredded; 1 cup Baby Spinach; 1 cup Canned Cannellini Beans (or black beans or chickpeas); 1 cup Cooked Lentils (or ½ cup dried lentils); 1 tbsp Olive Oil; ½ tsp Dried Oregano; ½ tsp Thyme; 1 tbsp Tomato Paste; 14 oz Canned Diced Tomatoes; 4 cups Vegetable Broth; 2 Bay Leaves; ½ cup Pasta (any small shape); Sea Salt and Black Pepper – to taste; 1 tbsp Extra Virgin Olive Oil – for drizzling; ¼ cup Fresh Parsley – chopped; ¼ cup Grated Parmesan or Vegetarian Alternative (or vegan, finely grated)

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Introduction

This Easy Longevity Soup is inspired by the wholesome ingredients found in the Blue Zones, regions known for their residents’ long and healthy lives. Packed with vegetables, beans, and greens, it’s a nourishing and comforting meal perfect for any day.

A close-up photo of a white pot filled with a thick vegetable soup showing at least three layers: a base of tomato broth with orange and red hues, mixed with various chunky vegetables like diced carrots, green leafy spinach, and celery pieces giving green and orange spots throughout. The soup is topped with a light dusting of grated cheese and fresh chopped herbs in green. A silver spoon stands inside the pot, angled toward the bottom right, with some tomato residue on the pot’s rim. The background is a white marbled texture. photo taken with an iphone --ar 4:5 --v 7

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, finely grated)

Instructions

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

Tips & Variations

Use any small pasta shape you like, or substitute with gluten-free pasta for a gluten-free version.
For more protein, add extra cooked lentils or beans.
Swap the kale and spinach for Swiss chard or collard greens if preferred.
If you want a thicker soup, blend a portion of the soup before adding the greens.
Leftover soup can be reheated gently on the stove, adding a splash of broth to loosen if needed.

Storage

Store the soup in an airtight container in the refrigerator for up to 4 days. When reheating, warm gently on the stove or microwave, adding a little vegetable broth or water to reach your desired consistency. This soup also freezes well for up to 2 months; thaw overnight in the fridge before reheating.

How to Serve

A large white pot with blue handles holds a thick soup with three visible layers: the bottom layer is a chunky mix of orange-red tomato broth filled with small pale pasta tubes, diced orange carrots, and light green celery pieces; the middle layer shows scattered dark green spinach leaves partially submerged; the top layer is sprinkled with light beige grated cheese and chopped green herbs, giving a speckled texture. A silver spoon with blue dots on the handle is partly in the soup on the right side. Around the pot on a white marbled surface are three small white bowls: one with chopped green herbs, one with a mixture of salt and pepper, and one cup holding yellow oil. photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I use dried lentils instead of cooked?

Yes, you can use ½ cup dried lentils. Add them with the broth and let the soup simmer longer until the lentils are tender, usually about 30-40 minutes.

What if I don’t have cannellini beans?

Any white beans, chickpeas, or black beans work well in this soup. Just make sure to rinse canned beans before adding them to reduce sodium content.