Description
This easy Longevity Soup recipe is inspired by the diets of the world’s longest living communities. It’s a Blue Zones-style minestrone packed with nutrient-dense, plant-based ingredients that promote a long and healthy life.
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)
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
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.
2. Season with sea salt and sauté for 5 minutes until starting to soften.
3. Stir in the diced sweet potato then add the garlic and stir for one more minute.
4. Add the thyme, oregano and tomato paste. Stir and season again.
5. Add the vegetable broth, canned diced tomatoes, beans and lentils. Season again and stir everything together thoroughly.
6. 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.
7. 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.
8. Add in the kale and spinach leaves and stir until wilted, about 1 minute.
9. Taste and add more salt and pepper as needed.
10. Spoon into bowls and serve, topping with olive oil, parsley and parmesan cheese if desired.
Notes
This soup is highly flexible. Swap in seasonal vegetables or try different legumes such as chickpeas or black beans. To keep it vegan, skip the cheese or use a dairy-free alternative. Enjoy leftovers the next day as flavors deepen over time.