Nourishing Longevity Soup: Hearty Flavor for Wellness

Discover the vibrant flavors and nourishment of Longevity Soup, inspired by Blue Zones, perfect for wellness.

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Prep Time 15

Cook Time 30

Total Time 45

Servings: 4 bowls

Course: Soup

Cuisine: Italian

Calories: 350

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Base

2 tablespoons olive oil avocado oil is a great substitute
1 onion diced; shallots can offer a milder flavor
2 carrots sliced; parsnips can be used for a unique twist
2 stalks celery chopped; no direct substitute is necessary
1 zucchini diced; yellow squash works well as a replacement
1 sweet potato cubed; butternut squash makes a fine alternative
2 cloves garlic minced; freshly minced is best

For the Flavor

1 teaspoon dried oregano or Italian seasoning instead
1 teaspoon dried thyme or Italian seasoning instead
2 tablespoons tomato paste adds umami-rich flavor
1 can canned diced tomatoes substitute with any canned tomatoes

For Protein & Heartiness

1 can canned cannellini beans or chickpeas or black beans
1 cup cooked lentils increase fiber content
1 cup pasta opt for gluten-free pasta if desired

For the Broth

6 cups vegetable broth or chicken broth when not vegetarian
2 bay leaves fresh bay leaves preferred

For the Greens

2 cups kale or other leafy greens like Swiss chard
2 cups baby spinach or other leafy greens like Swiss chard

For Seasoning & Garnish

to taste sea salt adjust to cater to your taste
to taste black pepper adjust to cater to your taste
to taste extra virgin olive oil drizzle before serving
to taste fresh parsley or basil or cilantro
to taste grated Parmesan or vegan alternative optional

Equipment

Large Dutch Oven

Method

Cooking Instructions

Begin by heating 2 tablespoons of olive oil in a large Dutch oven over medium heat for about 1 minute until it shimmers.
Add 1 diced onion, 2 sliced carrots, 2 chopped celery stalks, and 1 diced zucchini. Season with a pinch of sea salt and sauté for around 5 minutes.
Stir in 1 cubed sweet potato and 2 minced garlic cloves. Cook for an additional minute.
Sprinkle in 1 teaspoon of dried oregano and thyme, followed by 2 tablespoons of tomato paste. Stir thoroughly and let it simmer for 1-2 minutes.
Pour in 6 cups of vegetable broth along with 1 can of diced tomatoes and 1 can of drained cannellini beans, then toss in 2 bay leaves. Bring to a gentle boil.
Reduce the heat and let the soup simmer uncovered for 20 minutes.
Add 1 cup of pasta to the pot and cook until al dente, about 10 minutes.
Fold in 2 cups of kale and baby spinach, stirring for 2-3 minutes until they are just wilted.
Ladle the soup into bowls and drizzle with extra virgin olive oil. Garnish with fresh parsley and grated Parmesan or vegan alternative.

Nutrition

Serving: 1bowlCalories: 350kcalCarbohydrates: 60gProtein: 15gFat: 10gSaturated Fat: 1.5gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gSodium: 800mgPotassium: 800mgFiber: 16gSugar: 7gVitamin A: 12000IUVitamin C: 25mgCalcium: 150mgIron: 4mg

Notes

Consider preparing ingredients in advance for quicker assembly, and customize with your favorite leafy greens!

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