Easy Longevity Soup Inspired by the Blue Zones Recipe

Introduction

This easy longevity soup recipe is inspired by the Blue Zones, where people are known for their long, healthy lives. Packed with vegetables, beans, and hearty greens, it’s a comforting and nutritious 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)
• 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 the vegetables start to soften.
2. Step 2: Stir in the diced sweet potato, then add the minced garlic. Cook for one minute more, stirring frequently.
3. Step 3: Add the dried thyme, oregano, and tomato paste to the pan. Stir well and season again with a pinch of salt.
4. Step 4: Pour in the vegetable broth, canned diced tomatoes, beans, and cooked lentils. Season once more, then stir everything together thoroughly.
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 10 minutes more, until the pasta is al dente.
7. Step 7: Add the shredded kale and baby spinach. Stir until wilted, about one minute. Taste and adjust seasoning with more salt and pepper if needed.
8. Step 8: Ladle the soup into bowls and serve with a drizzle of extra virgin olive oil, chopped fresh parsley, and grated Parmesan or your chosen vegetarian/vegan alternative.

Tips & Variations

• Use any small pasta shape you prefer, such as ditalini, elbow macaroni, or small shells.
• Substitute canned beans with dried beans soaked and cooked in advance for a heartier texture.
• Add a splash of lemon juice before serving to brighten the flavors.
• For a gluten-free version, swap pasta with gluten-free noodles or skip it altogether.
• Include other seasonal vegetables like bell peppers or green beans to vary the soup.

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 make this soup vegan?

Yes, simply use a vegan Parmesan alternative or omit the cheese altogether, and use vegetable broth to keep it fully plant-based.

Can I prepare this soup ahead of time?

Absolutely. The flavors often improve the next day. Just store it properly in the fridge and reheat before serving, adding extra liquid if needed.

Easy Longevity Soup Inspired by the Blue Zones Recipe

Print Recipe

★★★★★

4.8 from 66 reviews

This Easy Longevity Soup Recipe, inspired by the Blue Zones, is a nourishing and wholesome vegetable-packed soup featuring beans, lentils, and fresh greens. Perfect for a cozy meal, it combines savory herbs, hearty vegetables, and a touch of pasta for a fulfilling bowl of comfort that supports longevity and healthy living.

• Author: Ria
• 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
• 1 cup Kale, shredded
• 1 cup Baby Spinach

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)

Herbs, Spices and Others

• ½ tsp Dried Oregano
• ½ tsp Thyme
• 1 tbsp Tomato Paste
• 14 oz Canned Diced Tomatoes
• 4 cups Vegetable Broth
• 2 Bay Leaves
• 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 and cook for an additional minute while stirring to release the garlic’s aroma.
3. Incorporate Herbs and Tomato Paste: Add the dried thyme, oregano, and tomato paste to the pan. Stir well and season again with salt and pepper to build flavor.
4. Add Broth, Tomatoes, Beans, and Lentils: Pour in the vegetable broth, canned diced tomatoes, cannellini beans, and cooked lentils. Stir thoroughly to combine all ingredients and season once more.
5. Simmer the Soup: Add the bay leaves and bring the soup to a boil. Reduce the heat to a simmer and cook uncovered for 20 minutes to allow flavors to meld and vegetables to soften.
6. Cook the Pasta: Add the pasta to the pot. If the soup appears too thick, add an additional cup of water or vegetable broth to achieve desired consistency. Continue cooking for 10 minutes or until the pasta is al dente.
7. Wilt Greens and Final Seasoning: Stir in the shredded kale and baby spinach, allowing them to wilt for about a minute. Taste the soup and adjust the seasoning with additional salt and pepper if needed.
8. Serve and Garnish: Ladle the soup into bowls and top with a drizzle of extra virgin olive oil, chopped fresh parsley, and grated Parmesan cheese or a vegetarian/vegan alternative to finish.

Notes

• Substitute beans with black beans or chickpeas based on preference or availability.
• Use cooked lentils or dried lentils; if using dried, soak and cook beforehand.
• The soup can be made vegan by using a plant-based Parmesan alternative or omitting cheese.
• Adjust the amount of pasta or add more broth/water for desired soup thickness.
• Fresh herbs can be used instead of dried; increase quantity accordingly.
• Make sure to remove bay leaves before serving.

Keywords: longevity soup, healthy soup, vegetable soup, blue zones, easy soup recipe, vegetarian soup, lentil soup, bean soup