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Easy Longevity Soup Recipe (Inspired by the Blue Zones) Recipe

Easy Longevity Soup Recipe (Inspired by the Blue Zones) Recipe
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★★★★★

5.1 from 7 reviews

This Easy Longevity Soup is a nutritious and hearty recipe inspired by the Blue Zones, renowned regions with high longevity rates. Packed with wholesome vegetables, beans, lentils, and leafy greens, this comforting soup offers a well-balanced, flavorful meal perfect for any season. It’s simple to prepare and customizable to dietary needs, making it a perfect addition to your healthy eating routine.

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
  • ¼ cup Fresh Parsley, chopped

Herbs and Spices

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

Legumes and Grains

  • 1 cup Cooked Lentils (or ½ cup dried lentils, cooked)
  • 1 cup Canned Cannellini Beans (or black beans or chickpeas), drained and rinsed
  • ½ cup Pasta (any small shape works)

Liquids and Other

  • 1 tbsp Tomato Paste
  • 14 oz Canned Diced Tomatoes
  • 4 cups Vegetable Broth
  • 1 tbsp Extra Virgin Olive Oil (for drizzling)
  • ¼ cup Grated Parmesan or Vegetarian/Vegan Alternative

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. Cook for one more minute to release the flavors.
  3. Incorporate Herbs and Tomato Paste: Add the dried thyme, oregano, and tomato paste. Stir well and season again with salt and pepper to enhance the flavor base.
  4. Add Broth, Tomatoes, Beans, and Lentils: Pour in the vegetable broth, canned diced tomatoes, cannellini beans, and cooked lentils. Season again with salt and pepper, and stir everything thoroughly to combine.
  5. Simmer with Bay Leaves: Add the bay leaves to the pot and bring the soup to a boil. Reduce heat to a simmer and cook uncovered for 20 minutes to blend the flavors.
  6. Cook the Pasta: Add the pasta to the soup. If the soup is thickening too much, add an additional cup of water or vegetable broth as needed. Continue cooking for 10 minutes or until the pasta is al dente.
  7. Add Greens and Finish: Stir in the kale and baby spinach leaves, cooking just until wilted, about a minute. Taste and adjust seasoning with sea salt and black pepper if necessary.
  8. Serve: Ladle soup into bowls, then drizzle with extra virgin olive oil. Garnish with chopped fresh parsley and grated Parmesan or your preferred vegetarian or vegan alternative.

Notes

  • For a vegan version, use a plant-based Parmesan alternative or nutritional yeast.
  • Substitute any small pasta shape—like ditalini or elbow macaroni—for variety.
  • If using dried lentils, rinse and cook them separately before adding to the soup.
  • Adjust salt and pepper gradually to your taste preference.
  • This soup freezes well; cool completely before storing in airtight containers.

Nutrition

Keywords: longevity soup, blue zones recipe, healthy soup, vegetable soup, lentil soup, vegan soup option, easy soup recipe

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