Description
Easy Longevity Soup is a cozy, plant-based minestrone inspired by Blue Zones eating. Packed with vegetables, beans, and greens, it’s nourishing, comforting, and simple enough for busy weeknights.
Ingredients
1 tablespoon olive oil
1 small onion, diced
2 medium carrots, sliced
2 celery stalks, chopped
1 medium zucchini, diced
1 small sweet potato, peeled and diced (about 1 cup)
2 cloves garlic, minced
½ teaspoon dried oregano
½ teaspoon dried thyme
1 tablespoon tomato paste
14 ounces canned diced tomatoes
1 cup canned cannellini beans, drained and rinsed
1 cup cooked lentils (or ½ cup dried lentils)
4 cups vegetable broth
2 bay leaves
½ cup small pasta (ditalini, elbows, or shells)
1 cup kale, shredded
1 cup baby spinach
Sea salt and black pepper, to taste
Optional Garnishes
Extra virgin olive oil
Fresh parsley, chopped
Grated Parmesan or vegetarian/vegan alternative
Instructions
Heat olive oil over medium heat in a large pot or Dutch oven.
Add onion, carrots, celery, and zucchini. Season lightly with salt and sauté for about 5 minutes, until softened.
Stir in the sweet potato and garlic and cook for 1 minute until fragrant.
Add oregano, thyme, and tomato paste. Stir well to coat the vegetables.
Pour in vegetable broth, diced tomatoes, beans, and lentils. Season again with salt and pepper and stir to combine.
Add bay leaves and bring to a boil. Reduce heat and simmer uncovered for 20 minutes.
Stir in the pasta. If the soup becomes too thick, add an extra cup of water or broth. Simmer for 10 minutes until pasta is al dente.
Add kale and spinach and stir until wilted, about 1 minute.
Taste and adjust seasoning as needed. Remove bay leaves before serving.
Serve warm with optional garnishes.
Notes
This soup thickens as it sits; add extra broth when reheating if needed.
Swap beans or greens based on what you have on hand.
For gluten-free, omit pasta or use gluten-free pasta.
- Prep Time: 20 minutes
- Cook Time: 40 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 228
- Sugar: 8 g
- Sodium: 865 mg
- Fat: 7 g
- Saturated Fat: 1 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 35 g
- Fiber: 7 g
- Protein: 10 g
- Cholesterol: 4 mg