Welcome to the world of healthy and fulfilling meals with the Easy Longevity Soup. Drawing inspiration from the comforting recipes found in the Blue Zones—regions known for the longevity of their residents—this soup is a vibrant, plant-based minestrone. Packed with wholesome veggies, aromatic herbs, and nutrient-rich beans, the Easy Longevity Soup is not just a meal but a celebration of flavors and health. Whether you’re looking for an easy weeknight dinner or a dish that powers your body, this recipe delivers on taste and nutrition.
The appeal of this dish lies not only in its heartwarming flavors but also in the simplicity of preparation. In under an hour, you can enjoy a bowl of nourishing goodness. The blend of garden-fresh vegetables, protein-packed legumes, and herbs creates a symphony that warms the soul. Plus, as seasons change, so can your ingredients. The versatility of this Easy Longevity Soup means you can adjust according to what you have on hand or what your taste buds crave.
Why You’ll Love This Easy Longevity Soup
- Health Benefits: Rich in vitamins, minerals, and antioxidants, this soup supports your immune system and overall health.
- Flexibility: Easily swap out ingredients based on your preferences or dietary needs.
- Comforting and Satisfying: Every bowl offers a warm, fulfilling experience perfect for any day of the week.
- Quick and Simple: With a straightforward process, dinner is ready in under an hour!
- Plant-Powered: A great option for vegans and vegetarians packed with plant-based proteins.
Preparation Phase & Tools to Use
Before diving into this nutritious soup, it’s important to prep your kitchen and gather the tools you will need. Start by ensuring you have a large pot or Dutch oven to accommodate all the ingredients. A good cutting board and a sharp knife will be your best friends when chopping the vegetables. Measure out your ingredients beforehand, which makes the cooking process smoother and more enjoyable. Have a ladle ready for serving and a few bowls for family or friends to share in the heartiness of your creation.
Ingredients
- 2 cloves garlic, minced
- 1 small sweet potato, peeled and diced (about 1 cup)
- 1 tablespoon olive oil
- 1 tablespoon tomato paste
- 1 small onion, diced
- 1 cup kale, shredded
- 1 medium zucchini, diced
- 1 cup canned cannellini beans (or black beans or chickpeas)
- 1 cup baby spinach
- ½ cup small pasta (any shape)
- 1 cup cooked lentils (or ½ cup dried)
- 2 stalks celery, chopped
- 2 medium carrots, sliced
- 14 oz canned diced tomatoes
- ½ teaspoon dried oregano
- ½ teaspoon thyme
- 4 cups vegetable broth
- 2 bay leaves
- Sea salt and black pepper, to taste
- Optional Garnishes:
- 1 tablespoon extra virgin olive oil, for drizzling
- ¼ cup grated parmesan or vegan alternative
- ¼ cup chopped fresh parsley
Instructions
Step 1: Sauté the Aromatics
Start by heating the olive oil in a large pot over medium heat. Once the oil is shimmering, toss in the diced onion, sliced carrots, chopped celery, and diced zucchini. Sauté these vegetables for about 5 minutes until they soften and the onion becomes translucent. This initial step builds a flavorful base for your soup.
Step 2: Add the Sweetness and Flavor Boost
Next, stir in the diced sweet potato and minced garlic. Cook for an additional minute, allowing the garlic to release its wonderful aroma. Following this, add the dried oregano, thyme, and tomato paste. Stir everything well to coat the vegetables evenly, enhancing the flavor profile of your soup.
Step 3: Combine the Liquid Ingredients
Pour in the vegetable broth, diced tomatoes, cannellini beans, and cooked lentils. Stir thoroughly to ensure all ingredients are combined. As you mix, drop in the bay leaves. Bring the mixture to a boil, then lower the heat to a simmer—this allows all flavors to meld together beautifully.
Step 4: Simmer and Add the Pasta
Let the soup simmer uncovered for about 20 minutes. During this time, it thickens and develops delicious flavors. Then, add the small pasta of your choice, maintaining the gentle simmer for another 10 minutes, until the pasta reaches a tender texture. If you find that your soup is getting too thick, feel free to add more water or broth until you achieve the desired consistency.
Step 5: Add Greens and Finish
As your pasta cooks, introduce the shredded kale and fresh spinach to the pot. Stir just until they wilt down, infusing the soup with vibrant greens. Taste your soup and adjust the seasoning with sea salt and black pepper as needed. Your Easy Longevity Soup is now ready to be served! For an extra touch, drizzle with olive oil and sprinkle fresh parsley or cheese on top if desired.
Variations
- Protein: Swap the cannellini beans for chickpeas or black beans for a completely different taste. You can also add shredded chicken or tofu for extra protein.
- Vegetables: Feel free to customize with seasonal veggies like bell peppers or butternut squash. The more colorful, the better!
- Spices: Experiment with spices such as cumin or paprika for a different flavor profile. A touch of chili flakes can add delightful heat!
Cooking Notes
- Ensure your vegetables are chopped evenly to promote even cooking.
- For enhanced flavor, consider using homemade vegetable broth.
- Letting the soup rest for a day enhances the flavors, so make a big batch for leftovers!
Serving Suggestions
- Serve this Easy Longevity Soup with fresh crusty bread or whole-grain rolls.
- A simple side salad featuring vinaigrette complements this hearty dish beautifully.
Tips
- Preparation is key—have all ingredients prepped before starting for a smoother process.
- Adjust the soup to your taste preference by varying the amount of herbs and spices.
- If you’re short on time, use pre-chopped vegetables or frozen options.
Prep Time, Cook Time, Total Time
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
Nutritional Information
- Calories: Approximately 250 per serving
- Protein: 12 grams
- Sodium: 500 mg
FAQs
Can I freeze the Easy Longevity Soup?
Yes! This soup freezes beautifully. Allow it to cool completely before transferring it to freezer-safe containers. It can last in the freezer for up to 3 months.
What can I use instead of sweet potato?
If you don’t have sweet potatoes on hand, you can replace them with similar vegetables like butternut squash or regular potatoes.
How do I make this soup thicker?
For a thicker consistency, allow the soup to simmer longer or mash a few beans and stir them back into the soup.
Can I make this soup in a slow cooker?
Absolutely! Combine all ingredients in a slow cooker and cook on low for 6-8 hours or on high for 3-4 hours for a deliciously easy version!
Conclusion
The Easy Longevity Soup is a testament to the benefit of wholesome cooking, allowing you to nourish both body and soul. With its rich ingredients and comforting warmth, it not only provides sustenance but also encourages you to explore your culinary creativity. Don’t hesitate to share your personal twists and variations in the comments below! Enjoy the process of cooking this nourishing dish that has the potential to enhance your wellness journey!
Print
Easy Longevity Soup
- Total Time: 45 minutes
- Yield: 4 servings 1x
Description
A vibrant, plant-based minestrone packed with wholesome veggies and nutrient-rich beans.
Ingredients
- 2 cloves garlic, minced
- 1 small sweet potato, peeled and diced (about 1 cup)
- 1 tablespoon olive oil
- 1 tablespoon tomato paste
- 1 small onion, diced
- 1 cup kale, shredded
- 1 medium zucchini, diced
- 1 cup canned cannellini beans (or black beans or chickpeas)
- 1 cup baby spinach
- ½ cup small pasta (any shape)
- 1 cup cooked lentils (or ½ cup dried)
- 2 stalks celery, chopped
- 2 medium carrots, sliced
- 14 oz canned diced tomatoes
- ½ teaspoon dried oregano
- ½ teaspoon thyme
- 4 cups vegetable broth
- 2 bay leaves
- Sea salt and black pepper, to taste
- Optional Garnishes:
- 1 tablespoon extra virgin olive oil, for drizzling
- ¼ cup grated parmesan or vegan alternative
- ¼ cup chopped fresh parsley
Instructions
- Start by heating the olive oil in a large pot over medium heat. Once the oil is shimmering, toss in the diced onion, sliced carrots, chopped celery, and diced zucchini. Sauté these vegetables for about 5 minutes until they soften and the onion becomes translucent.
- Next, stir in the diced sweet potato and minced garlic. Cook for an additional minute, allowing the garlic to release its wonderful aroma. Following this, add the dried oregano, thyme, and tomato paste. Stir everything well to coat the vegetables evenly.
- Pour in the vegetable broth, diced tomatoes, cannellini beans, and cooked lentils. Stir thoroughly to ensure all ingredients are combined and bring the mixture to a boil, then lower the heat to a simmer.
- Let the soup simmer uncovered for about 20 minutes. Then, add the small pasta of your choice, maintaining the gentle simmer for another 10 minutes, until the pasta reaches a tender texture.
- As your pasta cooks, introduce the shredded kale and fresh spinach to the pot. Stir just until they wilt down, infusing the soup with vibrant greens. Adjust the seasoning with sea salt and black pepper as needed.
Notes
This soup can be frozen for up to 3 months.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Soup
Nutrition
- Calories: Approximately 250 per serving
- Sodium: 500 mg
- Protein: 12 g