This easy Longevity Soup recipe is inspired by the diets of the world's longest living communities. It's a Blue Zones minestrone, packed with nutrient-dense, plant-based ingredients that promote a long and healthy life. Not only does this soup taste great, it's really simple to make too.
Anyone who follows the Family Food Kitchen knows how much I love soups. So I had to give this one a try when I saw the TikTok version. Yes, it does take a little bit longer than my average soup because there is a bit of chopping involved, but the end result is really worth it.
This longevity soup recipe is not dissimilar to a classic Italian minestrone soup. This is an easy recipe, and you can adapt to suit your own tastes. I like to use seasonal vegetables, and adding sweet potato gives these Mediterranean flavors a nice sweetness.
Jump to:
- What are the Blue Zones?
- What is Longevity Soup?
- Why You'll Love This Longevity Soup Recipe
- Longevity Soup Recipe Ingredients
- How to Make Longevity Soup - Step-By-Step
- Variations & Substitutions for Longevity Minestrone
- Tips & Tricks For Making Sardinian Longevity Soup
- How To Serve Italian Minestrone Soup
- How To Reheat
- How to Freeze
- Pin This Easy Longevity Soup Recipe For Later
- What Do You Think?!
- More Easy Soup Recipe Ideas
- Printable Recipe
- Easy Longevity Soup Recipe (Inspired by the Blue Zones)
- Reader Comments & Ratings
What are the Blue Zones?
In the world's Blue Zones, where people live the longest and healthiest lives, one common thread is a diet rich in plant-based, whole foods. The regions of the world included in the blue zones include Okinawa (Japan), Sardinia (Italy), Nicoya Peninsula (Costa Rica), Ikaria (Greece), and Loma Linda (California).
Dan Buettner's recent award winning Netfix series "Live to 100: Secrets of the Blue Zone" highlighted the theory that those living in the blue zone have a healthy lifestyle and diet, allowing them to live longer.
What is Longevity Soup?
This Longevity Soup is inspired by the traditions of the blue zones diet, where hearty beans, vibrant vegetables, and anti-inflammatory spices fuel well-being. Packed with fiber, antioxidants, and essential nutrients, this comforting soup is not only easy to make but also a delicious way to support long-term health. Serve it warm and feel the nourishment in every spoonful.
Why You'll Love This Longevity Soup Recipe
- This is a nutritious bowl of soup, rich in protein which keeps us fuller for longer, high in fiber, and contains lots of healthy veggies that support a healthy immune system.
- Blue zones minestrone is suitable for vegan (finish with a plant based cheese) and gluten free (use gluten free vegetable broth) diets.
- Sardinian longevity soup is great for meal prep as the soup freezes really well. Freeze in portions for a day when time is short.
- Leftover soup can be heated up and packed into a thermos the next day for an easy lunch on the go.
- Try some of my favorite hearty vegetable based soup recipes:
Longevity Soup Recipe Ingredients
Find the full list and quantities in the recipe below.
Vegetables - I use a combination of onion, carrot, celery, zucchini, sweet potato and garlic to form the base of this vegetable soup. I also like to add leafy greens, like kale and spinach towards the end of the cook.
Beans, Lentils & Pasta - I use canned cannellini beans, cooked lentils and small shape pasta making this a hearty soup.
Herbs & Seasonings - I use dried oregano, bay leaves and fresh thyme to flavor the soup along with sea salt and black pepper to season it. I also like to garnish the soup with parsley to add a burst of herbal freshness before serving.
Broth - I use good quality vegetable broth in this soup. You could also use chicken broth provided you are not serving to meat free diners. Use gluten free vegetable broth if celiac or following a gluten free diet.
How to Make Longevity Soup - Step-By-Step
Find the full printable recipe below.
Although this soup has a fairly long list of ingredients, the cooking method is simple. Use a large Dutch oven or saucepan. It is a good idea to make sure you have all of your ingredients ready to hand.
Sauté the diced onion, sliced carrots, chopped celery, diced zucchini and a little sea salt in olive oil over medium-high heat, for around 5 minutes until starting to soften. Stir in the diced sweet potato then add the garlic and stir for one more minute before adding the thyme, oregano and tomato paste. Stir and season again.
Add the vegetable broth, canned diced tomatoes, beans and lentils. Season again and stir everything together thoroughly. Add the bay leaves to the pot and bring the soup to a boil. Turn the heat down to a simmer and cook 20 minutes uncovered.
Add the pasta and if the soup is beginning to look too thick add another cup of water or vegetable broth as needed. Cook for 10 minutes more until the pasta is al dente.
Add in the kale and spinach leaves and stir until wilted - just a minute or so. Taste and add more salt and pepper as needed.
Spoon into bowl and serve, topping with olive oil, chopped parsley and parmesan cheese - make sure to use a vegetarian or vegan alternative as required.
Variations & Substitutions for Longevity Minestrone
- You can add lots of vegetables to this soup, try red bell pepper, green beans, broccoli or green peas.
- I've added both kale and spinach to the soup, but you could also use other leafy greens like Swiss chard, collard greens or turnip greens.
- Substitute the white beans with other hearty beans, try fava beans, pinto beans, borlotti beans, or kidney beans.
- I finish the soup with parmesan cheese, but you can use pecorino romano cheese. For an entirely plant-based meal garnish the soup with a plant based cheese.
- Add extra fresh herbs as a garnish, try fresh parsley or fresh basil.
Tips & Tricks For Making Sardinian Longevity Soup
There is a lot of chopping for this soup so it's fine to take some short cuts with ready cut veggies (I love Trader Joe Mirapoix, which is chopped onion, celery and carrots mixed together.)
If you don't have all the ingredients it's fine to leave one or two out. There are a lot of veggies, beans and lentils, so it will still work!
Be sure to keep stirring this soup, especially once the pasta goes in. If not it can stick to the bottom of the pot.
As this soup sits it will thicken up so add a splash of broth or water to loosen it when warming the soup up again.
As with most soups, it will taste better the next day as the flavors will have intensified.
How To Serve Italian Minestrone Soup
This is a great one pot meal, and a hearty bowl of soup. If I would add anything it would be some garlic bread, focaccia or crusty bread to help mop up the soup.
How To Reheat
Store any leftovers in an airtight container in the refrigerator and use within 3-4 days. To re-heat place the soup in a saucepan and place over a medium heat to warm to piping hot.
How to Freeze
If you plan to meal prep and freeze some of this soup, I would recommend freezing the soup without adding the pasta and the leafy greens, as they will become soggy and break down during the defrosting and thawing process.
So instead, I suggest cooking the soup up to the end of step 6 in the recipe card below. Then once cooked and cooled, store this soup in an airtight container in the freezer for up to 3 months.
When ready to enjoy, remove the soup from the freezer and defrost in the refrigerator. Then add the pasta and finish the soup as per recipe card instructions.
Pin This Easy Longevity Soup Recipe For Later
What Do You Think?!
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More Easy Soup Recipe Ideas
Printable Recipe
Easy Longevity Soup Recipe (Inspired by the Blue Zones)
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 works
- 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
- 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.
- Stir in the diced sweet potato then add the garlic and stir for one more minute.
- Next add the thyme, oregano and tomato paste. Stir and season again.
- Add the vegetable broth, canned diced tomatoes, beans and lentils. Season again and stir everything together thoroughly.
- Add the bay leaves to the pot and bring the soup to a boil. Turn the heat down to a simmer and cook 20 minutes uncovered.
- Add the pasta. If the soup is beginning to look too thick add another cup of water or vegetable broth as needed. Cook for 10 minutes more until the pasta is al dente.
- Add in the kale and spinach leave and stir until wilted - just a minute or so. Taste and add more salt and pepper as needed.
- Spoon into bowl and serve, topping with olive oil, parsley and parmesan cheese - make sure to use a vegetarian or vegan alternative as required.
Carol says
Tried this recipe this evening & really liked it. Full of flavour, the family loved it. This is one I’ll make again. Thank you
Jo Keohane says
Thank you so much, glad you enjoyed it!!
Jamie Moritmore says
Love this soup. Easy to make and obviously packed full of healthy ingredients.
Jo Keohane says
So happy you liked it!
Sam says
How long does this recipe hold? Could I make it ahead and eat it through the week?
Thank you, looks delicious!
Jo Keohane says
HI! Yes you definitely could! I would make everything and hold off adding the pasta until you want to eat it (so the pasta doesn't go mushy). Its also delicious without the pasta if you prefer! Thanks for your comment
Kristi says
Loved it! Great healthy soup to take for lunch or as a dinner!
Jo Keohane says
So happy you loved this one! Thanks so much for your comment
Jamie says
Would you recommend making it ahead of time and freezing it?
Jo Keohane says
HI Jamie - yes you can definitely make ahead and freeze - I would add the pasta at the time you are going to serve it though, as this doesn't freeze well. Enjoy!
Debbie says
I love this soup! I will make this a lot. Thank you so much!
Jo Keohane says
Hi Debbie - so happy this one is a keeper for you! Thanks for your lovely comment, it is the best part of having a recipe website!
VermontGirl says
Very simple to make, and so delicious!! It was the perfect meal for a cold and cloudy mid-November afternoon (or anytime else, for that matter!) The bonus is that I usually have all the ingredients on hand at any time, so this recipe is a keeper. Thanks!
Jo Keohane says
Hi - happy to hear you make this one on repeat!! Thank you so much for your lovely comment.
Nancy Grovum says
Absolutely delicious-will definitely be on repeat!
Jo Keohane says
Hi Nancy - thanks so much for your lovely comment, it made my morning. So pleased to hear this is a keeper - it is a favorite in our house too.
Amy Hoffman says
This was hearty and full of flavor. Hubby who is plant based said this is the best soup he's ever had. This will be on the regular Winter menu rotation. Thank you for sharing this yummy recipe.
Jo Keohane says
Amy thank you for your lovely comment - so happy and honored your hubby loved it so much!! It's a lovely and hearty soup - we make it all the time too. Happy cooking.
Linds says
My girls LOVE this soup which is shocking since they only like quesadillas and butter noodles ha! Can I make this in the slow cooker you think? Driving them around to sports in the evenings I rarely have time to make it but if I could do it in a crock pot I could make it weekly! Have you done that?
Jo Keohane says
That is the biggest complement you could give me Linds - I know how hard it is to get kids to like new things!! Yes you could definitely make this in the crock pot - and its a great idea. I would add everything in aside from the pasta and greens and cook on high for 4 hours or low for 8. Then 30 minutes before you eat add the pasta - and then stir through the greens at the end to keep them fresh.
Alternatively if you want to be even faster for serving, use another pan to boil the pasta per packet directions in salted water for around 10 minutes - drain and add to the soup with the greens and stir everything together. Enjoy.
Linds says
oh my gosh thank you for the fast reply and the help! Off to grocery shop for the ingredients 🙂
Jo Keohane says
You are so welcome! Let me know how it goes!!
Jo Keohane says
You're so welcome! Happy Cooking!!