Name: Longevity Soup (Inspired by the Blue Zones)
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
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

Description

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

Ingredients

Scale

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

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.
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.
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.
Incorporate the small pasta of your choice into the simmering soup. Continue cooking for another 10 minutes. Ensure the pasta is tender.
Stir in the shredded kale and baby spinach. Season the soup with sea salt and black pepper to taste.
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