Introduction

This Easy Longevity Soup is inspired by the Blue Zones, regions known for the long lives of their inhabitants. Packed with wholesome vegetables, beans, and greens, it’s a nourishing and comforting meal perfect for any day.

Easy Longevity Soup Inspired by the Blue Zones Recipe - Recipe Image

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 (about 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/Vegan Alternative

Instructions

Step 1: 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 about 5 minutes until they start to soften.
Step 2: Stir in the diced sweet potato, then add the minced garlic. Cook and stir for another minute to release the aroma.
Step 3: Add the dried thyme, oregano, and tomato paste. Stir to combine and season again with salt and pepper.
Step 4: Pour in the vegetable broth, canned diced tomatoes, beans, and lentils. Season once more and stir everything thoroughly.
Step 5: Add the bay leaves, bring the soup to a boil, then reduce heat to a simmer. Cook uncovered for 20 minutes to let the flavors meld.
Step 6: Stir in the pasta. If the soup becomes too thick, add another cup of water or vegetable broth as needed. Cook for about 10 minutes more until the pasta is al dente.
Step 7: Add the shredded kale and baby spinach, stirring until wilted, about one minute. Taste and adjust seasoning with salt and pepper as needed.
Step 8: Ladle the soup into bowls. Drizzle with extra virgin olive oil, then sprinkle with fresh parsley and grated Parmesan or the vegetarian/vegan alternative before serving.

Tips & Variations

Use any small pasta shape you have on hand, such as elbow macaroni or small shells, to keep the texture balanced.
Swap canned beans for other varieties like kidney or navy beans to change the flavor profile.
For a gluten-free version, choose gluten-free pasta or omit it entirely and add extra lentils for thickness.
Adding a squeeze of lemon juice before serving brightens the flavors beautifully.

Storage

Store leftover soup in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stove or in the microwave, adding a splash of water or broth if it has thickened. This soup also freezes well for up to 3 months; thaw overnight in the fridge before reheating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use dried lentils instead of cooked lentils?

Yes, you can use dried lentils. Add about ½ cup of dried lentils along with the vegetables and cook until tender. You may need to add extra broth or water as lentils absorb liquid during cooking.

What if I don’t have vegetable broth?

If you don’t have vegetable broth, you can use water with added seasonings like salt, herbs, or a vegetable bouillon cube to enhance the flavor of the soup.