Longevity Soup Recipe Inspired by the Blue Zones Recipe

Introduction

This Easy Longevity Soup is inspired by the wholesome, nutrient-packed dishes from the Blue Zones—regions known for the longest-living people. Packed with vegetables, beans, and leafy greens, it’s a comforting and nourishing meal 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 works)
• 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/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 they begin to soften.
2. Step 2: Stir in the diced sweet potato, then add the minced garlic and cook for another minute, stirring frequently.
3. Step 3: Add the dried thyme, oregano, and tomato paste. Stir well to combine and season again with salt.
4. Step 4: Pour in the vegetable broth, canned diced tomatoes, cannellini beans, and lentils. Stir thoroughly and adjust seasoning with salt and pepper.
5. Step 5: Add the bay leaves, bring the soup to a boil, then reduce the heat to a simmer. Cook uncovered for 20 minutes.
6. Step 6: Stir in the pasta. If the soup looks too thick, add an extra cup of water or vegetable broth. Cook for another 10 minutes until the pasta is al dente.
7. Step 7: Add the shredded kale and baby spinach. Stir until the greens wilt, about a minute. Taste and adjust salt and pepper as needed.
8. Step 8: Serve the soup hot, drizzled with extra virgin olive oil and garnished with fresh parsley and grated parmesan or your preferred vegetarian/vegan cheese alternative.

Tips & Variations

• Use any small pasta shape like ditalini or small shells for best texture.
• Swap lentils and beans with your favorite legumes for variety.
• For a spicier version, add a pinch of red pepper flakes when sautéing the vegetables.
• To make it gluten-free, omit the pasta or use gluten-free pasta.
• Add a squeeze of lemon juice before serving to brighten the flavors.

Storage

Store leftover soup in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stove or in the microwave, 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 fridge before reheating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use dried lentils instead of cooked lentils?

Yes, if using dried lentils, rinse them well and add about ½ cup at the same time as the broth and beans. They will cook during the simmering time.

What can I substitute for the cannellini beans?

You can substitute black beans, chickpeas, or any other canned beans you prefer. Just rinse and drain before adding to the soup.

Longevity Soup Recipe Inspired by the Blue Zones Recipe

Print Recipe

★★★★★

4.6 from 124 reviews

This Easy Longevity Soup is a hearty, nutrient-packed vegetable and legume soup inspired by Blue Zones diets, known for longevity and health. Loaded with fresh vegetables, beans, lentils, and leafy greens, it’s a comforting, wholesome meal perfect for any season, offering a simple and delicious way to enjoy plant-based ingredients.

• Author: Sophie
• 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 and Aromatics

• 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

Herbs and Seasonings

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

Soup Base

• 1 tbsp Tomato Paste
• 14 oz Canned Diced Tomatoes
• 4 cups Vegetable Broth

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

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/Vegan Alternative

Instructions

1. Sauté Vegetables: Heat olive oil over medium heat in a large Dutch oven or pan. Add 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 minced garlic. Cook and stir for one additional minute to release the garlic aroma.
3. Add Herbs and Tomato Paste: Sprinkle in thyme and oregano, then stir in tomato paste. Season the mixture again with salt and pepper and stir thoroughly to combine all flavors.
4. Add Broth, Tomatoes, and Legumes: Pour in vegetable broth, canned diced tomatoes, cannellini beans, and cooked lentils. Season once more with salt and pepper, stirring everything together well.
5. Add Bay Leaves and Simmer: Add bay leaves to the pot and bring the soup to a boil. Reduce heat to a simmer and let cook uncovered for 20 minutes to meld flavors.
6. Cook Pasta: Add pasta to the soup. If the soup looks too thick, add 1 cup of water or vegetable broth to loosen it. Continue cooking for 10 minutes until the pasta reaches al dente texture.
7. Add Greens: Stir in shredded kale and baby spinach leaves. Cook just until wilted, about one minute. Taste and adjust salt and pepper as needed.
8. Serve and Garnish: Ladle soup into bowls and top with a drizzle of extra virgin olive oil, chopped fresh parsley, and grated Parmesan or your preferred vegetarian or vegan cheese alternative.

Notes

• Use any small pasta shape such as ditalini, elbow, or small shells for best results.
• Cooked lentils can be prepared in advance or substituted with canned lentils.
• Vegetarian or vegan Parmesan alternatives are recommended for a plant-based version.
• Add additional vegetable broth or water if the soup reduces too much while simmering.
• This recipe can be adjusted with other seasonal vegetables according to preference.

Keywords: Longevity soup, Blue Zones recipe, vegetable soup, lentil soup, healthy soup, vegetarian soup, Mediterranean soup