Description

This Easy Longevity Soup is a wholesome, nutrient-dense recipe inspired by the Blue Zones, regions known for the longevity of their inhabitants. Packed with colorful vegetables, legumes, and leafy greens, this hearty soup offers a comforting and healthy meal option that’s simple to prepare and perfect for any day. It combines nutrient-rich ingredients such as sweet potatoes, cannellini beans, kale, and spinach simmered in a flavorful vegetable broth with herbs and tomato paste, enhanced with a touch of parmesan or its vegetarian/vegan alternatives.

Ingredients

Vegetables

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
¼ cup Fresh Parsley, chopped

Legumes and Grains

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)

Liquids and Oils

1 tbsp Olive Oil
4 cups Vegetable Broth
1 tbsp Extra Virgin Olive Oil (for drizzling)

Canned and Jarred

14 oz Canned Diced Tomatoes
1 tbsp Tomato Paste

Herbs and Spices

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

Dairy/Alternatives

¼ cup Grated Parmesan or Vegetarian Alternative (or vegan, finely grated)

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Instructions

Prepare Vegetables: Heat 1 tablespoon of olive oil over medium heat in a large Dutch oven or pan. Add diced onion, sliced carrots, chopped celery, and diced zucchini. Season with sea salt and sauté for 5 minutes until the vegetables start to soften.
Add Sweet Potato and Garlic: Stir in the diced sweet potato, then add minced garlic and cook for an additional minute, stirring frequently to avoid burning the garlic.
Incorporate Herbs and Tomato Paste: Add dried thyme, dried oregano, and tomato paste to the pot. Stir well to combine and season again with salt and pepper as needed.
Add Broth, Tomatoes, and Legumes: Pour in vegetable broth, canned diced tomatoes, cannellini beans, and cooked lentils. Stir thoroughly to combine all ingredients and season once more with salt and pepper.
Simmer the Soup: Add bay leaves to the pot. Bring the mixture to a boil, then reduce heat to a simmer and cook uncovered for 20 minutes to allow flavors to meld and vegetables to cook through.
Cook Pasta: Add pasta to the soup. If the soup appears too thick, add an additional cup of water or vegetable broth to adjust consistency. Cook for 10 more minutes until the pasta is al dente.
Add Greens: Stir in shredded kale and baby spinach leaves. Cook just until wilted, about a minute. Taste and adjust seasoning with more salt and pepper if needed.
Serve: Ladle soup into bowls. Drizzle with extra virgin olive oil, sprinkle chopped fresh parsley and grated parmesan or its vegetarian/vegan alternative on top. Serve immediately.

Notes

Use any small pasta shape such as ditalini, macaroni, or small shells for best results.
Cook dried lentils before adding to the soup or substitute with canned lentils for convenience.
This soup can be made vegan by using a plant-based parmesan alternative.
Add an extra cup of vegetable broth or water if you prefer a thinner soup consistency.
Store leftovers in an airtight container in the refrigerator for up to 4 days.
This recipe is flexible; swap in black beans or chickpeas for cannellini beans depending on preference.

Prep Time: 15 minutes
Cook Time: 45 minutes
Category: Soup
Method: Stovetop
Cuisine: Mediterranean