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