Easy Longevity Soup (Print Version)
A hearty minestrone inspired by Blue Zones diets, packed with vegetables, beans, and lentils for longevity and vibrant health.
# Ingredients:
→ Base Ingredients
01 -
1 tbsp olive oil
02 -
1 small onion, diced
03 -
2 medium carrots, sliced
04 -
2 stalks celery, chopped
05 -
1 medium zucchini, diced
06 -
1 small sweet potato, peeled and diced (about 1 cup)
07 -
2 cloves garlic, minced
08 -
½ tsp dried oregano
09 -
½ tsp thyme
10 -
1 tbsp tomato paste
11 -
400g canned diced tomatoes
12 -
1 cup canned cannellini beans
13 -
1 cup cooked lentils
14 -
1 liter vegetable broth
15 -
2 bay leaves
16 -
½ cup small pasta
17 -
1 cup kale, shredded
18 -
1 cup baby spinach
19 -
Sea salt and black pepper, to taste
→ Garnishes
20 -
1 tbsp extra virgin olive oil, for drizzling
21 -
¼ cup fresh parsley, chopped
22 -
¼ cup grated Parmesan or vegetarian alternative
# Steps:
01 -
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.
02 -
Stir in the diced sweet potato then add the garlic and stir for one more minute.
03 -
Next add the thyme, oregano and tomato paste. Stir and season again with salt and pepper.
04 -
Add the vegetable broth, canned diced tomatoes, beans and lentils. Season again and stir everything together thoroughly.
05 -
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.
06 -
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.
07 -
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.
08 -
Spoon into bowls and serve, topping with olive oil, parsley and parmesan cheese - make sure to use a vegetarian or vegan alternative as required.
# Notes:
01 -
This longevity soup is inspired by the Blue Zones, regions where people live exceptionally long lives.
02 -
For a heartier variation, you can substitute black beans or chickpeas for the cannellini beans.
03 -
If using dried lentils instead of pre-cooked, use ½ cup and extend cooking time as needed until tender.