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Longevity Soup Recipe

Experience the nourishing goodness of our Longevity Soup Recipe, a heartwarming blend of vibrant vegetables and wholesome legumes inspired by the healthful cuisine of the Blue Zones. This plant-based minestrone is not only a delicious meal but also a celebration of flavor and well-being. Packed with nutrient-dense ingredients like beans, greens, and aromatic herbs, it delivers a comforting bowl that’s perfect for family gatherings or cozy nights in. Easy to prepare and customizable to suit your taste, this hearty vegetable soup will quickly become a staple in your kitchen. Enjoy every spoonful while reaping the benefits of its rich nutrition!

  • Total Time: 55 minutes
  • Yield: Serves 6

Ingredients

Scale
  • 1 tablespoon 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 garlic cloves, minced
  • teaspoon dried oregano
  • teaspoon dried thyme
  • 1 tablespoon tomato paste
  • 14 oz canned diced tomatoes
  • 1 cup canned cannellini beans (or chickpeas or black beans)
  • 1 cup cooked lentils (or cup dried)
  • 4 cups vegetable broth
  • 2 bay leaves
  • cup small pasta (e.g., ditalini or orzo)
  • 1 cup kale, shredded
  • 1 cup baby spinach
  • Sea salt and black pepper, to taste
  • 1 tablespoon extra virgin olive oil (optional)
  • cup chopped fresh parsley (optional)
  • cup grated Parmesan or vegan alternative (optional)

Instructions

  1. In a large pot, heat olive oil over medium heat. Add diced onion, sliced carrots, chopped celery, and diced zucchini. Season lightly with salt and cook for about 5 minutes until softened.
  2. Stir in peeled and diced sweet potato; cook for an additional minute. Add minced garlic, dried oregano, dried thyme, and tomato paste. Mix to combine.
  3. Incorporate canned diced tomatoes, vegetable broth, cannellini beans, lentils, and bay leaves into the pot. Bring to a boil then reduce heat to simmer uncovered for 20 minutes.
  4. Add small pasta; if soup thickens too much, add more broth or water as needed. Simmer for another 10 minutes until pasta is tender.
  5. Stir in kale and baby spinach until just wilted—about one minute. Taste and adjust seasoning as necessary.
  6. Serve hot in bowls garnished with fresh parsley and topped with grated cheese if desired.
  • Author: Stephanie
  • Prep Time: 15 minutes
  • Cook Time: 40 minutes
  • Category: Main
  • Method: Simmering
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 1 cup (240g)
  • Calories: 220
  • Sugar: 6g
  • Sodium: 550mg
  • Fat: 7g
  • Saturated Fat: 1g
  • Unsaturated Fat: 6g
  • Trans Fat: 0g
  • Carbohydrates: 35g
  • Fiber: 9g
  • Protein: 10g
  • Cholesterol: 0mg

Keywords: Feel free to customize the soup by adding your favorite vegetables or beans based on what you have on hand. For added spice, consider incorporating red pepper flakes or your preferred hot sauce during cooking. Leftover soup can be stored in the refrigerator for up to 5 days or frozen for up to 3 months.