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–+ servings
Longevity Soup

Nourishing Longevity Soup: Flavorful Health in Every Spoonful

This Longevity Soup combines wholesome ingredients for a nourishing and flavorful meal that's perfect for any busy weeknight.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 bowls
Course: Soups
Cuisine: Mediterranean
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tbsp Olive Oil Substitute with avocado oil for a better smoke point.
  • 1 small Onion Yellow or white onions work wonderfully.
  • 2 medium Carrots Parsnips can act as a substitute.
  • 2 stalks Celery Omit if not preferred.
  • 1 medium Zucchini Yellow squash is also a great alternative.
  • 1 small Sweet Potato Substitute with butternut squash for similar effect.
For the Flavor
  • 3 cloves Garlic Use powdered garlic if fresh isn't available.
  • 1 tbsp Dried Oregano Italian seasoning is a close substitute.
  • 1 tbsp Thyme More oregano can be used if preferred.
  • 1 tbsp Tomato Paste Crushed tomatoes provide a fresher flavor.
  • 14 oz Canned Diced Tomatoes Fresh tomatoes can be used.
For the Protein
  • 1 cup Canned Cannellini Beans Black beans or chickpeas work as alternatives.
  • 1 cup Cooked Lentils Feel free to swap for any other cooked legume.
For the Broth
  • 6 cups Vegetable Broth Chicken broth is an option for non-vegetarians.
  • 2 Bay Leaves Remember to remove them before serving.
For the Heartiness
  • ½ cup Pasta Any small pasta shape works well.
  • 1 cup Kale Collard greens or spinach can replace it.
  • 1 cup Baby Spinach Use any leafy green you enjoy.
For Final Touches
  • to taste Sea Salt & Black Pepper Adjust to your taste preferences.
  • 1 tbsp Extra Virgin Olive Oil Perfect for drizzling before serving.
  • ¼ cup Fresh Parsley Cilantro can be a delightful substitute.
  • ¼ cup Grated Parmesan Omit for vegan options.

Equipment

  • large Dutch oven

Method
 

Step-by-Step Instructions for Easy Longevity Soup
  1. In a large Dutch oven, heat 2 tablespoons of olive oil over medium heat. Allow the oil to become fragrant, about 1 minute.
  2. Add finely chopped onion, diced carrots, chopped celery, and cubed zucchini. Sauté for approximately 5 minutes, stirring frequently, until softened.
  3. Stir in diced sweet potato and minced garlic cloves, cooking for an additional minute.
  4. Mix in 1 tablespoon of tomato paste along with thyme and oregano, seasoning with salt and pepper. Stir for about 2 minutes.
  5. Pour in 6 cups of vegetable broth, then add canned diced tomatoes, cannellini beans, and lentils. Stir thoroughly.
  6. Add 2 bay leaves and increase heat to bring the soup to a gentle boil. Reduce heat and let it simmer uncovered for about 20 minutes.
  7. Stir in ½ cup of small pasta, adjusting consistency with extra broth as needed. Cook for another 10 minutes or until pasta is al dente.
  8. Incorporate chopped kale and baby spinach into the pot. Cook for about 1 minute, stirring gently.
  9. Taste the soup and adjust seasoning. Serve warm, drizzling with olive oil and garnishing with parsley and Parmesan.

Nutrition

Serving: 1bowlCalories: 300kcalCarbohydrates: 45gProtein: 15gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gSodium: 700mgPotassium: 800mgFiber: 12gSugar: 6gVitamin A: 150IUVitamin C: 25mgCalcium: 80mgIron: 3mg

Notes

For optimal texture, freeze portions of your soup without the pasta and greens, adding them fresh upon reheating.

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