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–+ servings
Longevity Soup

Nourishing Longevity Soup: Your Healing Bowl of Goodness

This Longevity Soup is a delicious, nutrient-dense dish perfect for comforting dinners and healthful living.
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Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings: 6 cups
Course: Soups
Cuisine: Mediterranean
Calories: 200
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tbsp Olive Oil Substitute with avocado oil for a higher smoke point
  • 1 small Onion Yellow or white onions work well
  • 2 medium Carrots Substitutable with parsnips
  • 2 stalks Celery Avoid if not preferred
  • 1 medium Zucchini Can use yellow squash as an alternative
  • 1 small Sweet Potato Butternut squash is a good substitute
  • 3 cloves Garlic Can use powdered garlic if fresh is unavailable
  • 1 tsp Dried Oregano Italian seasoning is a close substitute
  • 1 tsp Thyme Adjustable with more oregano if needed
For the Heartiness
  • 1 tbsp Tomato Paste Replace with crushed tomatoes for a fresher taste
  • 14 oz Canned Diced Tomatoes Fresh tomatoes can substitute, adjusting quantity
  • 1 cup Canned Cannellini Beans Black beans or chickpeas are alternatives
  • 1 cup Cooked Lentils Replace with any cooked legume
  • 6 cups Vegetable Broth Chicken broth can be used
  • 2 each Bay Leaves Remove before serving
  • ½ cup Pasta Any small pasta shape works; skip for gluten-free
For the Greens
  • 1 cup Kale Spinach or collard greens can be swapped
  • 1 cup Baby Spinach Can use any leafy green
For Finishing Touches
  • to taste Sea Salt & Black Pepper Essential for seasoning
  • 1 tbsp Extra Virgin Olive Oil For drizzling before serving
  • ¼ cup Fresh Parsley Substitute with cilantro if preferred
  • ¼ cup Grated Parmesan Omit for vegan or use vegetarian alternative

Equipment

  • large Dutch oven

Method
 

Step-by-Step Instructions for Easy Longevity Soup
  1. Heat the Base: Begin by heating 2 tablespoons of olive oil in a large Dutch oven over medium heat for 2-3 minutes.
  2. Sauté the Aromatics: Add 1 small diced onion, 2 medium diced carrots, and 2 stalks of diced celery, sautéing for about 5 minutes.
  3. Incorporate Zucchini and Sweet Potato: Add 1 medium diced zucchini and 1 small diced sweet potato, cooking for an additional 4-5 minutes.
  4. Add Garlic and Spices: Stir in 3 minced garlic cloves, 1 tsp each of dried oregano and thyme, and 1 tbsp of tomato paste, cooking for 1 minute.
  5. Pour in the Broth: Add 6 cups of vegetable broth, 14 oz canned diced tomatoes, 1 cup each of drained cannellini beans and cooked lentils, stirring well.
  6. Simmer with Bay Leaves: Add 2 bay leaves and simmer uncovered for about 20 minutes.
  7. Add the Pasta: Stir in ½ cup of pasta and cook for about 10 minutes until tender.
  8. Stir in the Greens: Add 1 cup of chopped kale and 1 cup of baby spinach, cooking for 1 minute until wilted.
  9. Final Seasoning and Serve: Taste and adjust seasoning with salt and pepper, serving hot with garnishes if desired.

Nutrition

Serving: 1cupCalories: 200kcalCarbohydrates: 30gProtein: 10gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 400mgPotassium: 700mgFiber: 8gSugar: 5gVitamin A: 7500IUVitamin C: 25mgCalcium: 60mgIron: 2mg

Notes

This soup is freezer-friendly; store leftovers in airtight containers for up to 4 days in the fridge or up to 3 months in the freezer without pasta or leafy greens.

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