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Easy Longevity Soup (Inspired by the Blue Zones) Recipe

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★★★★★

4.5 from 97 reviews

This Easy Longevity Soup inspired by the Blue Zones is a hearty, nutrient-dense vegetable and legume soup packed with colorful veggies, beans, lentils, and leafy greens. It’s seasoned with Mediterranean herbs and slow-simmered to develop rich flavors, making it a comforting and healthy meal perfect for any day. It’s versatile, accommodating vegetarian and vegan options, and features simple pantry ingredients that come together effortlessly on the stovetop.

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 (about 1 cup)
  • 2 cloves Garlic – minced
  • 1 cup Kale – shredded
  • 1 cup Baby Spinach

Legumes & Beans

  • 1 cup Canned Cannellini Beans (or black beans or chickpeas)
  • 1 cup Cooked Lentils (or ½ cup dried lentils)

Pantry Staples & Seasonings

  • 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

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. Sauté 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 the vegetables begin to soften.
  2. Add Sweet Potato and Garlic: Stir in the diced sweet potato, then add the minced garlic. Cook, stirring, for one more minute to release the garlic’s aroma.
  3. Add Herbs and Tomato Paste: Stir in the dried thyme, oregano, and tomato paste. Season again with salt and pepper, and mix well to combine all ingredients.
  4. Add Broth, Tomatoes, Beans, and Lentils: Pour in the vegetable broth and canned diced tomatoes. Add the cannellini beans and cooked lentils. Season once more, then stir everything thoroughly together.
  5. Simmer the Soup: Add the bay leaves to the pot. Bring the soup to a boil, then reduce heat to a simmer. Cook uncovered for 20 minutes to allow flavors to meld and vegetables to soften.
  6. Cook Pasta: Add the pasta to the simmering soup. If the soup appears too thick, add an additional cup of water or vegetable broth as needed. Continue cooking for 10 minutes until the pasta is al dente.
  7. Add Greens and Finish: Stir in the shredded kale and baby spinach. Cook just until the greens wilt, about a minute. Taste and adjust seasoning with additional salt and pepper if desired.
  8. Serve: Ladle the soup into bowls and top with a drizzle of extra virgin olive oil, chopped fresh parsley, and grated Parmesan or your preferred vegetarian/vegan cheese alternative.

Notes

  • For a vegan version, substitute the Parmesan cheese with a plant-based alternative or nutritional yeast.
  • If using dried lentils instead of cooked, increase broth slightly and simmer longer until lentils are tender.
  • Pasta can be substituted with gluten-free pasta for gluten intolerance.
  • Add extra water or broth if the soup thickens too much while cooking.
  • This soup freezes well; store cooled soup in airtight containers for up to 3 months.
  • Feel free to swap kale and spinach for other leafy greens like swiss chard or collard greens.

Keywords: Longevity soup, Blue Zones soup, vegetable soup, lentil soup, healthy soup, vegetarian soup, Mediterranean soup, easy soup recipe, dairy-free option, plant-based soup

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