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Easy Longevity Soup Inspired by the Blue Zones Recipe

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★★★★★

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.

Ingredients

Scale

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

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