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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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★★★★★

5.2 from 25 reviews

This Easy Longevity Soup is inspired by the Blue Zones, areas known for the longest-lived populations. Packed with nutrient-rich vegetables, beans, and greens, this hearty soup combines wholesome ingredients and simple spices for a comforting, healthy meal perfect for any season.

Ingredients

Scale

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

Pantry and Canned Goods

  • 1 tbsp Olive Oil
  • 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)
  • Sea Salt and Black Pepper, to taste

Toppings

  • 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. Prepare and 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 another minute, allowing the garlic to become fragrant.
  3. Incorporate herbs and tomato paste: Add the dried thyme, oregano, and tomato paste to the pot. Stir well to combine and season again with salt and pepper.
  4. Add broth, beans, and lentils: Pour in the vegetable broth along with canned diced tomatoes, cannellini beans, and cooked lentils. Season once more and stir everything together thoroughly.
  5. Add bay leaves and simmer: Add the bay leaves to the pot, bring the soup to a boil, then reduce the heat to low and let it simmer uncovered for 20 minutes to develop flavors.
  6. Cook pasta: Add the pasta to the pot. If the soup is too thick, add another cup of water or vegetable broth as needed. Cook for an additional 10 minutes until the pasta is al dente.
  7. Add greens and finish: Stir in the shredded kale and baby spinach, cooking just until they wilt, approximately one minute. Taste and adjust seasoning with more salt and pepper if needed.
  8. Serve the soup: Ladle the soup into bowls, then drizzle with extra virgin olive oil and sprinkle with fresh chopped parsley and grated Parmesan or vegetarian/vegan alternative. Serve warm.

Notes

  • You can swap cannellini beans for black beans or chickpeas depending on preference.
  • Use dried lentils if you don’t have cooked; just increase broth as needed and adjust cooking time accordingly.
  • For a vegan version, omit Parmesan cheese or use a vegan substitute.
  • If soup thickens too much, thin it with additional broth or water while cooking.
  • This soup stores well in the fridge for up to 4 days and freezes beautifully for up to 2 months.

Nutrition

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

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