Name: Longevity Soup
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Cuisine: Mediterranean
Ingredients: 1 tablespoon olive oil; 1 small onion, diced; 2 medium carrots, sliced; 2 stalks celery, chopped; 1 medium zucchini, diced; 1 small sweet potato, peeled and diced (about 1 cup); 2 garlic cloves, minced; 1 teaspoon dried oregano; 1 teaspoon dried thyme; 1 tablespoon tomato paste; 14 oz canned diced tomatoes; 1 cup canned cannellini beans (or chickpeas or black beans); 1 cup cooked lentils (or ½ cup dried); 4 cups vegetable broth; 2 bay leaves; ½ cup small pasta (e.g., ditalini or orzo); 1 cup kale, shredded; 1 cup baby spinach; Sea salt and black pepper, to taste; 1 tablespoon extra virgin olive oil (optional); ½ cup chopped fresh parsley (optional); ½ cup grated Parmesan or vegan alternative (optional)

Description

Experience the warmth and nourishment of our Longevity Soup Recipe, a vibrant and hearty minestrone that’s not just a meal but a celebration of wholesome ingredients. Packed with a medley of beans, fresh greens, and Mediterranean flavors, this plant-based soup is perfect for cozy dinners or as a meal prep staple throughout the week. With simple preparation steps, you’ll have a deliciously comforting bowl ready in under an hour. Whether served alone or with your favorite sides, each serving is filled with nutrients to support your well-being and vitality.

Ingredients

Scale

1 tablespoon olive oil
1 small onion, diced
2 medium carrots, sliced
2 stalks celery, chopped
1 medium zucchini, diced
1 small sweet potato, peeled and diced (about 1 cup)
2 garlic cloves, minced
1 teaspoon dried oregano
1 teaspoon dried thyme
1 tablespoon tomato paste
14 oz canned diced tomatoes
1 cup canned cannellini beans (or chickpeas or black beans)
1 cup cooked lentils (or ½ cup dried)
4 cups vegetable broth
2 bay leaves
½ cup small pasta (e.g., ditalini or orzo)
1 cup kale, shredded
1 cup baby spinach
Sea salt and black pepper, to taste
1 tablespoon extra virgin olive oil (optional)
½ cup chopped fresh parsley (optional)
½ cup grated Parmesan or vegan alternative (optional)

Instructions

In a large pot, heat olive oil over medium heat. Add diced onion, sliced carrots, chopped celery, and diced zucchini; season lightly with salt and sauté for about 5 minutes until softened.
Stir in peeled and diced sweet potato; cook for another minute. Add minced garlic, dried oregano, dried thyme, and tomato paste; mix well.
Pour in canned diced tomatoes, vegetable broth, cannellini beans, cooked lentils, and bay leaves. Stir to combine; bring to boil then reduce heat to simmer uncovered for 20 minutes.
Add small pasta and simmer for an additional 10 minutes until tender. If soup thickens too much, add more broth or water.
Stir in shredded kale and baby spinach until wilted (about 1 minute). Adjust seasoning with sea salt and black pepper.
Serve warm garnished with extra virgin olive oil and parsley if desired.

Prep Time: 15 minutes
Cook Time: 35 minutes
Category: Main
Method: Simmering
Cuisine: Mediterranean

Nutrition

Serving Size: 1 cup (240g)
Calories: 210
Sugar: 8g
Sodium: 450mg
Fat: 5g
Saturated Fat: 0.7g
Unsaturated Fat: 4g
Trans Fat: 0g
Carbohydrates: 36g
Fiber: 10g
Protein: 11g
Cholesterol: 0mg

Keywords: Feel free to substitute any vegetables or beans based on your preference or what you have available. For added depth of flavor, prepare the soup a day ahead; it will taste even better the next day.