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Easy Longevity Soup Recipe (Inspired by the Blue Zones)

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 prepare and cook too.
5 from 2 votes
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Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour
Course Soup
Cuisine American
Servings 6
Calories 228 kcal

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.

Nutrition

Calories: 228kcalCarbohydrates: 35gProtein: 10gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 4mgSodium: 865mgPotassium: 771mgFiber: 7gSugar: 8gVitamin A: 8129IUVitamin C: 25mgCalcium: 137mgIron: 4mg
Nutritional information is provided as a courtesy only and should be taken as an estimate rather than a guarantee. Ingredients can vary and the Family Food Kitchen can't guarantee the accuracy of this information.
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