Easy Longevity Soup Inspired by Blue Zones Recipe

Introduction

This Easy Longevity Soup is inspired by the Blue Zones, regions known for their inhabitants’ long, healthy lives. Packed with vibrant vegetables, beans, and greens, it’s a comforting and nourishing meal perfect for any day of the year.

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

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 more minute, stirring frequently.
3. Step 3: Add the dried thyme, oregano, and tomato paste. Stir well and season again with salt and pepper.
4. Step 4: Pour in the vegetable broth, canned diced tomatoes, beans, and lentils. Stir everything together thoroughly and season to taste.
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 seems 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 seasoning with more salt and pepper as needed.
8. Step 8: Ladle the soup into bowls. Drizzle with extra virgin olive oil and sprinkle with chopped parsley and grated parmesan or your preferred cheese alternative.

Tips & Variations

• For a gluten-free option, substitute the pasta with gluten-free pasta or skip it altogether and add extra beans or lentils for texture.
• Use dried lentils if you prefer; just soak or rinse them beforehand and increase cooking time slightly.
• Add a splash of lemon juice or a pinch of smoked paprika for an extra layer of flavor.
• Swap kale and spinach for Swiss chard or collard greens depending on what you have on hand.

Storage

Store leftovers in an airtight container in the refrigerator for up to 4 days. The soup may thicken as it cools; add a splash of water or broth when reheating to achieve your preferred consistency. This soup also freezes well—freeze in portions for up to 3 months and 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 plant-based cheese alternative or skip the parmesan altogether. Make sure your vegetable broth is also vegan.

Can I prepare this soup in advance?

Absolutely! This soup tastes even better the next day as the flavors meld. Prepare the entire soup ahead of time and refrigerate or freeze as needed.

Easy Longevity Soup Inspired by Blue Zones Recipe

Print Recipe

★★★★★

4.4 from 99 reviews

This Easy Longevity Soup Recipe is inspired by the Blue Zones, known for the long-lived populations who enjoy nutrient-dense, plant-based meals. Packed with vegetables, beans, lentils, and leafy greens, this hearty soup is flavorful, comforting, and perfect for a wholesome, healthy lifestyle. It’s a one-pot meal that’s simple to prepare and adaptable to vegan, vegetarian, or gluten-free diets with easy substitutions.

• Author: Lena
• 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

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

Herbs and Seasonings

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

Other Ingredients

• 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
• ½ cup Pasta (any small shape)

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 starting to soften.
2. Add Sweet Potato and Garlic: Stir in the diced sweet potato, then add the minced garlic and cook for one more minute, stirring continuously.
3. Add Herbs and Tomato Paste: Mix in the dried thyme, oregano, and tomato paste. Stir well and season again with salt and pepper.
4. Add Broth, Tomatoes, and Legumes: Pour in the vegetable broth, canned diced tomatoes, canned cannellini beans, and cooked lentils. Season once more and stir everything together thoroughly.
5. Add Bay Leaves and Simmer: Place the bay leaves into the pot and bring the soup to a boil, then reduce the heat to a simmer. Cook uncovered for 20 minutes to allow flavors to meld.
6. Cook Pasta: Add the pasta to the soup. If the soup becomes too thick, add an additional cup of water or vegetable broth as needed. Cook for 10 minutes more until the pasta is al dente.
7. Add Greens: Stir in the shredded kale and baby spinach leaves until wilted, about one minute. Taste and adjust salt and pepper to your preference.
8. Serve: Ladle the soup into bowls and garnish with a drizzle of extra virgin olive oil, chopped fresh parsley, and grated Parmesan or a vegetarian/vegan alternative as desired.

Notes

• This recipe is flexible—substitute any beans or lentils according to preference or availability.
• Use gluten-free pasta to make this soup gluten-free.
• For a vegan version, replace Parmesan cheese with a plant-based alternative or omit it altogether.
• If you prefer a thicker soup, reduce the broth slightly or add less water when cooking the pasta.
• Kale and spinach are added at the end to preserve their texture and nutrients.
• Adjust seasoning gradually throughout to suit your taste.

Keywords: Longevity soup, Blue Zones, vegetable soup, healthy soup recipe, plant-based soup, vegetarian soup, easy soup recipe