Easy Longevity Soup Inspired by Blue Zones Recipe

Introduction

This Easy Longevity Soup is a nourishing and flavorful dish inspired by the Blue Zones, regions known for their high concentration of long-lived people. Packed with vegetables, beans, and greens, it’s a wholesome meal perfect for any day of the week.

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 (around 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 and cook for 1 more minute, stirring frequently.
3. Step 3: Add the dried thyme, oregano, and tomato paste. Stir well to combine and season again with salt and pepper.
4. Step 4: Pour in the vegetable broth, canned diced tomatoes, beans, and lentils. Season once more and stir everything thoroughly.
5. Step 5: Add the bay leaves and bring the soup to a boil. Reduce heat to a simmer and cook uncovered for 20 minutes.
6. Step 6: Add the pasta. If the soup becomes too thick, add an additional cup of water or vegetable broth as needed. Cook for another 10 minutes until the pasta is al dente.
7. Step 7: Stir in the shredded kale and baby spinach until wilted, about 1 minute. Taste and adjust seasoning with salt and pepper.
8. Step 8: Ladle the soup into bowls and garnish with a drizzle of extra virgin olive oil, chopped parsley, and grated parmesan or your preferred vegetarian or vegan alternative.

Tips & Variations

• Use any small pasta shape you like or substitute with gluten-free pasta for dietary needs.
• Swap canned beans for freshly cooked ones if available, for a fresher taste and texture.
• Add a squeeze of lemon juice at the end to brighten the flavors.
• For a heartier meal, serve with crusty bread or a side salad.

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 2 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, you can use ½ cup dried lentils instead of cooked ones. Just add them in with the broth and cook until tender during the simmering stage.

How can I make this soup vegan?

Simply omit the parmesan or use a plant-based grated cheese alternative for garnishing. The soup base itself is already vegan-friendly.

Easy Longevity Soup Inspired by Blue Zones Recipe

Print Recipe

★★★★★

4.5 from 115 reviews

This Easy Longevity Soup inspired by the Blue Zones is a hearty, wholesome vegetable and legume soup packed with nutritious ingredients like kale, lentils, and sweet potatoes. Featuring a medley of vegetables simmered with herbs and small pasta, this comforting recipe offers a balanced meal that supports wellness and longevity, perfect for a nourishing lunch or dinner.

• Author: Dylan
• Prep Time: 15 minutes
• Cook Time: 40 minutes
• Total Time: 55 minutes
• Yield: 6 servings 1x
• Category: Soup
• Method: Stovetop
• Cuisine: Mediterranean
• Diet: Vegetarian

Ingredients

Scale 1x2x3x

Vegetables and Legumes

• 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
• 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
• 1 cup Kale – shredded
• 1 cup Baby Spinach

Herbs and Seasoning

• ½ tsp Dried Oregano
• ½ tsp Thyme
• 1 tbsp Tomato Paste
• Sea Salt and Black Pepper – to taste

Others

• 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 the vegetables start 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, stirring to combine and release the garlic’s aroma.
3. Add Herbs and Tomato Paste: Mix in the dried thyme, oregano, and tomato paste. 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, beans, and lentils. Season once more with salt and pepper. Stir everything thoroughly to combine all ingredients evenly.
5. Simmer Soup: Add the bay leaves to the pot and bring the soup to a boil. Reduce heat to a simmer, leaving the pot uncovered, and cook for 20 minutes to allow flavors to meld and the vegetables to become tender.
6. Cook Pasta: Add the pasta to the simmering soup. If the soup appears too thick, add up to an additional cup of water or vegetable broth as needed. Continue cooking for 10 minutes more, until the pasta is al dente.
7. Add Greens: Stir in the shredded kale and baby spinach leaves. Cook just until wilted, about one minute. Taste the soup and adjust seasoning with more salt and pepper if desired.
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 according to preference.

Notes

• Use any small pasta shape like ditalini, small shells, or elbow macaroni for best results.
• If using dried lentils instead of cooked, rinse and pre-cook them before adding or increase simmer time accordingly.
• Adjust the thickness of the soup by adding more vegetable broth or water when cooking the pasta.
• For a vegan version, use a plant-based Parmesan alternative or omit cheese completely.
• This soup stores well and flavors deepen after a day; refrigerate leftovers for up to 3 days.

Keywords: Longevity soup, Blue Zones recipe, vegetable soup, healthy soup, vegetarian soup, lentil soup, easy soup recipe, kale soup, nutritious soup