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Easy Longevity Soup Inspired by Blue Zones Recipe

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★★★★★

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.

Ingredients

Scale

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

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