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Longevity Soup

Nourish Your Body with Easy Longevity Soup Delights

Enjoy a nourishing bowl of Easy Longevity Soup packed with vibrant vegetables and protein-rich beans for a healthy diet.
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings: 6 servings
Course: Dinner
Cuisine: Italian, Plant-based
Calories: 280

Ingredients
  

For the Base
  • 2 tablespoons olive oil Substitute with any cooking oil you prefer.
  • 1 medium onion Shallots can be used as an alternative.
  • 2 medium carrots Can be swapped for parsnips if desired.
  • 2 stalks celery Leeks can serve as a substitute.
  • 1 medium zucchini Yellow squash could be used instead.
  • 1 medium sweet potato Butternut squash can be a good substitute.
  • 3 cloves garlic Garlic powder may be used in a pinch.
For the Seasoning
  • 1 teaspoon dried oregano Fresh oregano is a flavorful alternative.
  • 0.5 teaspoon thyme Italian seasoning can be a convenient substitute.
  • 2 tablespoons tomato paste Canned crushed tomatoes or fresh tomatoes could work.
  • 1 can canned diced tomatoes Use fresh, chopped tomatoes if canned are not available.
  • 2 leaves bay leaves Clean, dry basil leaves can be a substitute.
  • to taste sea salt Regular table salt is an alternative.
  • to taste black pepper White pepper is an alternative.
For the Protein and Texture
  • 1 can canned cannellini beans Black beans or chickpeas are great alternatives.
  • 1 cup cooked lentils You can replace them with more beans or omit them for a lighter soup.
  • 1 cup small pasta Quinoa or omitted entirely for a gluten-free option.
  • 2 cups kale Collard greens can be a substitute.
  • 2 cups baby spinach
For Garnishing
  • to taste extra virgin olive oil
  • to taste fresh parsley
  • to taste Parmesan cheese Vegan cheese can be a good alternative.

Equipment

  • Dutch oven

Method
 

Step-by-Step Instructions for Easy Longevity Soup
  1. Heat the olive oil in a large Dutch oven over medium heat until shimmering.
  2. Sauté the diced onion, sliced carrots, chopped celery, and diced zucchini with a pinch of salt until tender and slightly translucent, about 5 minutes.
  3. Incorporate the diced sweet potato and minced garlic, sautéing for an additional minute until garlic is fragrant.
  4. Stir in dried oregano, thyme, and tomato paste until well combined.
  5. Pour in the vegetable broth and add diced tomatoes, drained cannellini beans, and cooked lentils, stirring to combine.
  6. Add bay leaves, bring to a boil, then reduce heat and simmer uncovered for 20 minutes.
  7. Stir in the small pasta and cook for an additional 10 minutes until al dente, adding more broth if needed.
  8. Incorporate chopped kale and baby spinach, cooking until the greens are wilted, about 1 minute.
  9. Adjust seasoning with salt and black pepper, remove bay leaves, and serve garnished with olive oil and parsley.

Nutrition

Serving: 1bowlCalories: 280kcalCarbohydrates: 50gProtein: 12gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gSodium: 800mgPotassium: 900mgFiber: 10gSugar: 6gVitamin A: 15000IUVitamin C: 40mgCalcium: 100mgIron: 3mg

Notes

Letting the soup sit overnight enhances flavor. Avoid adding pasta or greens before freezing. Use pre-chopped vegetables to save time.

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