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Easy Longevity Soup Recipe (Inspired by the Blue Zones)

A hearty and nutritious soup inspired by Blue Zones traditions, packed with vegetables, beans, and whole grains to promote longevity and well-being.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Soup
Cuisine: Blue Zones
Calories: 350
Ingredients Method Notes

Ingredients
  

Vegetables
  • 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)
  • 0.5 tsp Dried Oregano
  • 0.5 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
  • 0.5 cup Pasta small shape
  • 1 cup Kale (shredded)
  • 1 cup Baby Spinach
  • to taste Sea Salt and Black Pepper
  • 1 tbsp Extra Virgin Olive Oil (for drizzling)
  • 0.25 cup Fresh Parsley (chopped)
  • 0.25 cup Grated Parmesan or Vegetarian Alternative or vegan, finely grated

Method
 

  1. Heat olive oil and sauté onion, carrots, celery, and zucchini for 5 minutes.
  2. Add sweet potato and garlic; cook for 1 minute.
  3. Stir in herbs, tomato paste, then add broth, tomatoes, beans, and lentils. Bring to boil, then simmer 20 minutes.
  4. Add pasta and cook 10 minutes until al dente. Stir in kale and spinach until wilted.
  5. Season with salt and pepper, then serve topped with olive oil, parsley, and cheese.

Notes

This soup is rich in vegetables, fiber, and plant-based proteins, making it perfect for a healthy, longevity-promoting meal.