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Longevity Soup

Longevity Soup: A Flavorful Path to Heart Health

This Longevity Soup is a vibrant, nutrient-rich recipe packed with hearty beans and colorful vegetables for heart health.
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Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings: 6 cups
Course: Dinner
Cuisine: Vegetarian
Calories: 220
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tablespoons Olive Oil or avocado oil
  • 1 small Onion diced; can substitute with shallots
  • 2 medium Carrots sliced; can substitute with parsnips
  • 2 stalks Celery chopped
  • 1 medium Zucchini diced; yellow squash can be used
For the Hearty Ingredients
  • 1 small Sweet Potato peeled and diced; butternut squash is an alternative
  • 14 oz Canned Diced Tomatoes or fresh tomatoes with adjusted liquid
  • 1 cup Canned Cannellini Beans or black beans/chickpeas
  • 1 cup Cooked Lentils or ½ cup dried lentils
For the Seasoning
  • 2 cloves Garlic minced; can use 1 tsp garlic powder
  • 0.5 teaspoon Dried Oregano or Italian seasoning
  • 0.5 teaspoon Thyme fresh thyme preferred
  • 2 pieces Bay Leaves remove before serving
For the Broth and Greens
  • 4 cups Vegetable Broth or chicken broth for non-vegetarian
  • 1 cup Kale shredded; can substitute with spinach or Swiss chard
  • 1 cup Baby Spinach or other leafy greens
For the Heartiness
  • 0.5 cup Pasta any small shape; can omit for low-carb option
Optional Garnishes
  • 1 tablespoon Extra Virgin Olive Oil for drizzling before serving
  • 0.25 cup Fresh Parsley chopped; can use cilantro
  • 0.25 cup Grated Parmesan or Vegetarian Alternative or nutritional yeast for vegan option

Equipment

  • Dutch oven

Method
 

Step-by-Step Instructions for Easy Longevity Soup
  1. In a large Dutch oven, heat 2 tablespoons of olive oil over medium heat. Add 1 diced onion, 2 sliced carrots, 2 chopped celery stalks, and 1 diced zucchini. Sprinkle with sea salt and cook for about 5 minutes until softened.
  2. Stir in 1 small diced sweet potato and cook for a minute. Then add 2 minced garlic cloves, stirring until fragrant, about 1 minute.
  3. Sprinkle in ½ teaspoon of dried oregano and ½ teaspoon of thyme, then mix in 1 tablespoon of tomato paste. Allow to cook for about 1 minute.
  4. Pour in 4 cups of vegetable broth and 14 ounces of canned diced tomatoes. Stir in 1 cup of canned cannellini beans and 1 cup of cooked lentils, then add 2 bay leaves.
  5. Bring to a gentle boil over high heat, then reduce to low and simmer uncovered for 20 minutes.
  6. Stir in ½ cup of small pasta and cook for about 10 minutes, stirring occasionally.
  7. Fold in 1 cup of shredded kale and 1 cup of baby spinach, stirring until just wilted, about 1 minute.
  8. Adjust seasoning with sea salt and black pepper as needed. Serve hot, drizzled with a tablespoon of extra virgin olive oil and topped with fresh parsley or grated Parmesan.

Nutrition

Serving: 1cupCalories: 220kcalCarbohydrates: 35gProtein: 10gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 3gSodium: 400mgPotassium: 600mgFiber: 8gSugar: 5gVitamin A: 250IUVitamin C: 50mgCalcium: 10mgIron: 15mg

Notes

To save time, consider using pre-chopped vegetables.

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