Longevity Soup: A Wholesome Blue Zones Recipe

Welcome to a delightful journey of flavors with our Longevity Soup (Inspired by the Blue Zones). This Mediterranean-style minestrone is not just another soup but a symphony of beans, greens, and root vegetables. Packed with wholesome ingredients, it's simple to create and packed with nutrients. The Longevity Soup is inspired by the Blue Zones, areas known for their residents' long and healthy lives, and this soup brings that essence into your kitchen. It's deeply nourishing, making it perfect as a warm, satisfying meal in any season. Whether you're a seasoned cook or a novice in the kitchen, this recipe is approachable and rewarding, poised to become a family favorite.

Why You’ll Love This Longevity Soup

Discover the health benefits and irresistible appeal of this soup:

• Nutrient-rich: Packed with vitamins and minerals from fresh veggies and beans.
• Easy to make: Simple steps for a delicious homemade soup.
• Versatile: Perfect for lunch, dinner, or a healthy snack. Enjoy it with or without the optional garnishes.
• Comforting: A warm, hearty bowl that offers comfort on any day.

Preparation Phase & Tools to Use

Before diving into the recipe, it’s essential to set up your kitchen for a smooth cooking experience. Begin by organizing your ingredients. Having them within arm's reach will streamline your process. You'll need a large pot for cooking the soup as it comfortably holds all ingredients, ensuring even cooking. A sharp knife and a cutting board are crucial for efficiently dicing vegetables. Consider using a garlic press for mincing garlic quickly. Ensure that your workspace is clean and clutter-free, enhancing your focus and enjoyment while cooking.

Ingredients

• 1 tbsp olive oil
• 1 small onion, diced
• 2 medium carrots, sliced
• 2 stalks celery, chopped
• 1 medium zucchini, diced
• 1 small sweet potato, peeled & diced (~1 cup)
• 2 garlic cloves, minced
• ½ tsp dried oregano
• ½ tsp dried thyme
• 1 tbsp tomato paste
• 14 oz canned diced tomatoes
• 1 cup canned cannellini beans (or chickpeas/black beans)
• 1 cup cooked lentils (or ½ cup dried)
• 4 cups vegetable broth
• 2 bay leaves
• ½ cup small pasta (ditalini, orzo, etc.)
• 1 cup shredded kale
• 1 cup baby spinach
• Sea salt & black pepper, to taste
• Optional Garnishes:
  • 1 tbsp extra virgin olive oil
  • ¼ cup chopped fresh parsley
  • ¼ cup grated Parmesan or vegan cheese

Instructions

Step 1: Start with the Sauté Base

Heat the olive oil in a large pot over medium heat. Add the diced onion, sliced carrots, chopped celery, and diced zucchini. Sprinkle with a pinch of sea salt. Cook and stir occasionally for about 5 minutes until the vegetables start to soften and the aroma fills your kitchen.

Step 2: Build on the Flavor

Introduce the diced sweet potato to the pot, cooking for an additional minute. Stir in the minced garlic, dried oregano, dried thyme, and tomato paste. Mix these ingredients thoroughly, allowing the spices to awaken and the tomato paste to coat the vegetables, enhancing their flavors.

Step 3: Build The Soup

To the pot, add the canned diced tomatoes, vegetable broth, canned beans, cooked lentils, and bay leaves. Stir everything together and bring to a rolling boil. Once boiling, reduce the heat to a gentle simmer, keeping it uncovered for about 20 minutes. This allows the flavors to meld, creating a robust tasting soup base.

Step 4: Add the Pasta

Incorporate the small pasta of your choice into the simmering soup. Continue cooking for another 10 minutes. Ensure the pasta is tender. If the soup appears too thick, add more broth or water to reach your preferred consistency.

Step 5: Finish with Greens

Stir in the shredded kale and baby spinach. These greens quickly wilt within a minute or so, vibrant and full of nutrients. Season the soup with sea salt and black pepper to taste.

Step 6: Serve

Pour the warm soup into bowls. Garnish if desired with a drizzle of extra virgin olive oil, a sprinkle of chopped fresh parsley, and a hint of grated Parmesan or vegan cheese, enhancing each serving's appeal.

Variations

• Protein: Use chickpeas or black beans instead of cannellini beans to mix up the flavors and textures.
• Vegetables: Swap in seasonal vegetables or incorporate bell peppers or mushrooms for added variety.
• Spices: Try adding a pinch of red pepper flakes for heat or a dash of smoked paprika for depth.

Cooking Notes

• To save time, use pre-cooked lentils available in most grocery stores.
• For deeper flavor, try roasting the vegetables before adding them to the soup.
• This soup freezes well, making it ideal for meal prep and easy go-to dinners.
• Leftovers? The flavors deepen overnight, making it even more delicious the next day.

Serving Suggestions

• Enjoy with a side of crusty whole-grain bread, perfect for dipping.
• Pair with a refreshing salad or a simple side of grilled vegetables for a complete meal.

Tips

• Consider using homemade vegetable stock for an enriched flavor profile.
• Allow the soup to rest for a few minutes before serving, letting the flavors meld even further.
• Double the recipe to have leftovers for a week of healthy lunches.
• Adjust seasonings as needed; the saltiness can vary with the type of broth and canned items used.

Prep Time, Cook Time, Total Time

• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes

Nutritional Information

• Calories: Approximately 220 per serving
• Protein: 9g
• Sodium: 550mg

FAQs

Can I make this soup in advance?

Yes, this soup tastes even better the next day as the flavors have more time to meld. Store it in the refrigerator for up to 5 days.

Is there a gluten-free option for this soup?

Absolutely! Simply replace the pasta with a gluten-free variety or omit it altogether, adding more beans or vegetables instead.

Can I freeze this soup?

Yes, you can freeze it in airtight containers. Thaw overnight in the fridge and reheat gently before serving.

What can I use instead of kale?

Chard or any sturdy greens can be used as an alternative to kale, bringing their unique flavors to the soup.

Conclusion

The Longevity Soup (Inspired by the Blue Zones) offers not just a meal but a celebration of health and flavor in one bowl. Full of nourishing ingredients and simple to prepare, it's a recipe you'll come back to time after time. Let this soup become a staple in your home, celebrated for its versatility and delightful taste. We invite you to share your variations or favorite garnishes in the comments. Experiment with the recipe, enjoy it with friends and family, and savor the journey through flavors that promote a good and long life. Don't forget to share your creations on social media using #LongevitySoup, adding to the community of nutritious and delicious eating!

Longevity Soup (Inspired by the Blue Zones)

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• Author: Alioui
• Total Time: 45 minutes
• Yield: 6 servings 1x

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Description

This Mediterranean-style minestrone is a symphony of beans, greens, and root vegetables, deeply nourishing and perfect for any season.

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Ingredients

Scale 1x2x3x

• 1 tbsp olive oil
• 1 small onion, diced
• 2 medium carrots, sliced
• 2 stalks celery, chopped
• 1 medium zucchini, diced
• 1 small sweet potato, peeled & diced (~1 cup)
• 2 garlic cloves, minced
• ½ tsp dried oregano
• ½ tsp dried thyme
• 1 tbsp tomato paste
• 14 oz canned diced tomatoes
• 1 cup canned cannellini beans (or chickpeas/black beans)
• 1 cup cooked lentils (or ½ cup dried)
• 4 cups vegetable broth
• 2 bay leaves
• ½ cup small pasta (ditalini, orzo, etc.)
• 1 cup shredded kale
• 1 cup baby spinach
• Sea salt & black pepper, to taste
• Optional Garnishes:
  • 1 tbsp extra virgin olive oil
  • ¼ cup chopped fresh parsley
  • ¼ cup grated Parmesan or vegan cheese

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Instructions

1. Heat the olive oil in a large pot over medium heat. Add the diced onion, sliced carrots, chopped celery, and diced zucchini. Sprinkle with a pinch of sea salt. Cook and stir occasionally for about 5 minutes until the vegetables start to soften and the aroma fills your kitchen.
2. Introduce the diced sweet potato to the pot, cooking for an additional minute. Stir in the minced garlic, dried oregano, dried thyme, and tomato paste. Mix these ingredients thoroughly, allowing the spices to awaken and the tomato paste to coat the vegetables, enhancing their flavors.
3. Add the canned diced tomatoes, vegetable broth, canned beans, cooked lentils, and bay leaves. Stir everything together and bring to a rolling boil. Once boiling, reduce the heat to a gentle simmer, keeping it uncovered for about 20 minutes.
4. Incorporate the small pasta of your choice into the simmering soup. Continue cooking for another 10 minutes. Ensure the pasta is tender.
5. Stir in the shredded kale and baby spinach. Season the soup with sea salt and black pepper to taste.
6. Pour the warm soup into bowls. Garnish if desired with a drizzle of extra virgin olive oil, a sprinkle of chopped fresh parsley, and a hint of grated Parmesan or vegan cheese.

Notes

This soup freezes well, making it ideal for meal prep and easy go-to dinners. Leftovers taste even better the next day.

• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Category: Dinner

Nutrition

• Calories: 220 kcal
• Sodium: 550 mg
• Protein: 9 g