Longevity Soup
Hola! If you’ve ever wondered what happens when a Florida girl falls in love with wholesome cooking inspired by the world’s longest living communities, this Easy Longevity Soup is proof. This hearty minestrone is inspired by Blue Zones, regions where people live the longest thanks to simple, plant-based meals.
Every bowl is packed with vegetables, beans, and greens that not only taste incredible but also nourish your body from the inside out. My kitchen fills with the earthy aroma of simmering herbs whenever I make it, and I promise, your family will be asking for seconds. Keywords like family soup recipes healthy, light veggie soup, and summer vegetable minestrone soup fit this dish perfectly.
Quick Recipe Overview
| Prep Time | 20 minutes |
|---|---|
| Cook Time | 40 minutes |
| Total Time | 1 hour |
| Servings | 6 |
| Difficulty | Easy |
| Cuisine | American, inspired by Blue Zones |
| Best Season | Summer or anytime you crave comfort |
Why You’ll Love This Recipe
- Nutrient-dense and filling: Loaded with beans, lentils, and greens, it’s a powerhouse of fiber and plant protein that keeps you satisfied.
- Perfect for meal prep: This soup stores beautifully in the fridge or freezer, making it ideal for busy weeks.
- Customizable ingredients: You can swap beans, veggies, or pasta to match whatever you have on hand.
- Light yet hearty: Unlike heavy stews, this veggie-based minestrone feels light, making it a great choice for summer 2025 recipes.
- Healing and comforting: Known as a flat belly soup recipe or even a nausea soup, it’s gentle on digestion while still full of flavor.
Easy Longevity Soup
- Total Time: 1 hour
- Yield: 6 servings 1x
- Diet: Vegetarian
Description
This Easy Longevity Soup inspired by the Blue Zones is loaded with wholesome veggies, beans, lentils, and leafy greens. Perfect for light, healing meals that are still incredibly satisfying.
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
- 1 cup kale, shredded
- 1 cup baby spinach
- Sea salt and black pepper, to taste
- Optional: 1 tbsp extra virgin olive oil, ¼ cup fresh parsley, ¼ cup grated Parmesan or vegan alternative
Instructions
1. Heat olive oil in a Dutch oven or soup pot. Add onion, carrots, celery, and zucchini. Season with salt and sauté for 5 minutes.
2. Add sweet potato and cook 2 minutes more. Stir in garlic and cook until fragrant.
3. Add thyme, oregano, and tomato paste. Stir to coat the vegetables evenly.
4. Pour in vegetable broth, diced tomatoes, beans, and lentils. Stir well and add bay leaves.
5. Bring to a boil, reduce heat, and simmer uncovered for 20 minutes.
6. Add pasta and cook for 10 more minutes. Add more broth if needed.
7. Stir in kale and spinach until wilted. Adjust seasoning to taste.
8. Serve hot with olive oil, parsley, and Parmesan if desired.
Notes
You can swap the beans and pasta for your favorites.
Soup can be frozen for up to 3 months.
Perfect for digestion and light, healthy meals.
- Prep Time: 20 minutes
- Cook Time: 40 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 228
- Sugar: 8g
- Sodium: 865mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 7g
- Protein: 10g
- Cholesterol: 4mg
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, small shape
- 1 cup kale, shredded
- 1 cup baby spinach
- Sea salt and black pepper, to taste
- Optional: drizzle of olive oil, chopped parsley, grated Parmesan (or vegetarian/vegan alternative)
Ingredient Tips
| Ingredient | Tip |
|---|---|
| Olive oil | Use extra virgin olive oil for the best flavor and added health benefits. |
| Sweet potato | Dice into small cubes so it cooks evenly and blends into the soup’s creamy texture. |
| Beans | Swap with chickpeas or black beans depending on your taste or pantry availability. |
| Lentils | Red or green lentils both work, just adjust cooking time if using dried lentils. |
| Pasta | Choose whole grain or gluten-free pasta for extra fiber or dietary needs. |
| Kale and spinach | Add them at the end to preserve nutrients and bright green color. |
| Parmesan | Use nutritional yeast for a vegan-friendly cheesy finish. |
Step-by-Step Instructions
- Heat olive oil in a large Dutch oven or soup pot over medium heat. Add onion, carrots, celery, and zucchini. Season with salt and sauté for about 5 minutes until softened.
- Stir in the diced sweet potato and cook for 2 more minutes. Add garlic and cook just until fragrant.
- Sprinkle in thyme, oregano, and tomato paste. Stir to coat the veggies and build a rich base flavor.
- Pour in vegetable broth, canned tomatoes, beans, and lentils. Season again, stir well, and drop in the bay leaves.
- Bring to a boil, then reduce to a simmer. Cook uncovered for about 20 minutes, letting the flavors meld.
- Stir in pasta. If soup thickens too much, add 1 cup water or broth. Cook for another 10 minutes until pasta is al dente.
- Add kale and spinach. Stir gently until greens wilt, about 1 minute. Taste and adjust seasoning with salt and pepper.
- Ladle into bowls and top with olive oil, fresh parsley, and Parmesan or a vegan alternative. Serve hot.
Helpful Tips
- Chop vegetables uniformly for even cooking.
- Use pre-cooked lentils to save time if you’re in a rush.
- If you like extra heat, add a pinch of red pepper flakes.
- Always taste before serving, adjusting salt and seasoning as needed.
Expert Tips for the Best Results
- Layer flavors early: Sautéing the vegetables and herbs first makes the broth richer.
- Don’t overcook greens: Adding kale and spinach at the end keeps them vibrant.
- Adjust thickness: Add extra broth if you prefer a lighter soup or let it simmer longer for a thicker texture.
- Use fresh herbs: Finish with fresh parsley or basil for a bright, aromatic touch.
Recipe Variations
- Tuscan Style: Add white beans, rosemary, and extra olive oil for a hearty Italian twist.
- Spicy Kick: Stir in chili flakes or diced jalapeño for a warming, healing soup.
- Grain Swap: Replace pasta with barley, farro, or quinoa for more fiber and a nutty flavor.
- Summer Light: Skip the pasta and load up with zucchini, green beans, and fresh tomatoes for a lighter version.
Make Ahead & Freezer Tips
This soup tastes even better the next day, making it perfect for meal prep. Store in the fridge for up to 5 days in an airtight container. Freeze portions in freezer-safe containers for up to 3 months. Thaw overnight in the fridge before reheating.
Serving Suggestions
Serve Longevity Soup in wide bowls with crusty whole-grain bread on the side. Garnish generously with parsley and a drizzle of olive oil for shine. A sprinkle of Parmesan (or vegan cheese) adds the perfect finishing touch.
Pairing Ideas
Pair this soup with a crisp white wine like Sauvignon Blanc or a refreshing sparkling water with lemon. For sides, consider a simple mixed green salad or roasted vegetables.
Storage and Reheating Tips
Refrigerate leftovers in airtight containers. To reheat, warm gently on the stovetop over medium heat, adding a splash of broth if it thickens. Microwave in a covered bowl for 2–3 minutes, stirring halfway through.
Frequently Asked Questions
1. Can I make this soup gluten-free?
Yes, just swap the pasta for gluten-free pasta, rice, or quinoa.
2. Can I cook it in a slow cooker?
Absolutely. Add everything except pasta and greens to a slow cooker and cook on low for 6–8 hours. Stir in pasta and greens at the end.
3. How do I make it more filling?
Add extra beans or grains like barley or farro to make the soup heartier.
4. Can I freeze it with pasta in it?
It’s best to freeze without pasta since pasta can become mushy. Cook and add fresh pasta when reheating.
5. What makes it a Blue Zones-inspired recipe?
It uses plant-based ingredients like beans, greens, and olive oil, staples of the diets of the world’s longest-living people.
6. Can I use fresh tomatoes instead of canned?
Yes, about 3–4 fresh tomatoes diced will work. Just simmer a little longer to break them down.
7. Is this soup good for digestion?
Yes, it’s high in fiber and easy to digest, making it a great nausea soup or flat belly soup recipe.
Nutrition Info
| Serving Size | 1 bowl |
|---|---|
| Calories | 228 |
| Protein | 10g |
| Carbohydrates | 35g |
| Fat | 7g |
| Fiber | 7g |
| Sugar | 8g |
Disclaimer: Nutrition facts are estimated using online tools and may vary based on your ingredients and preparation. Please consult a nutritionist for precise dietary advice.
Conclusion
This Easy Longevity Soup inspired by Blue Zones is proof that simple, plant-based cooking can be nourishing and delicious. Try it once, and it may just become your go-to family soup recipe healthy enough for everyday meals.
