Description
The Blue Zone Longevity Vegetable Soup is a nutrient-dense recipe that offers a rich mix of vegetables, legumes, and herbs, known for promoting health and longevity.
Ingredients
3 tablespoons Extra Virgin Olive Oil
1 large Yellow Onion, chopped
4–5 cloves Garlic, minced
3 medium Carrots, diced
3 stalks Celery, sliced
1 small Fennel Bulb, diced
2 medium Potatoes (Yukon Gold), cubed
1 can (15 oz) Cannellini Beans
1 can (15 oz) Chickpeas (Garbanzo)
1 can (14.5 oz) Diced Tomatoes with juices
6–8 cups Vegetable Broth (low sodium)
1/2 cup Fresh Parsley & Cilantro, chopped
2 cups Lacinato Kale or Spinach, shredded
Instructions
- Heat the extra virgin olive oil in a large pot over medium heat. Add the chopped onions, carrots, celery, and fennel. Sauté for 8-10 minutes
- Stir in the minced garlic and cook for 1-2 minutes until fragrant
- Add the cubed potatoes and canned diced tomatoes with their juices. Stir well
- Pour in the vegetable broth, chickpeas, and cannellini beans. Bring to a gentle boil, then reduce heat to low and cover
- Let the soup simmer for about 25-30 minutes until the potatoes are fork-tender and the broth has thickened
- Stir in shredded kale or spinach and chopped fresh herbs. Cook for another 2-3 minutes
- Season with sea salt and cracked black pepper to taste
- Ladle into bowls and garnish with a drizzle of extra virgin olive oil and a squeeze of lemon juice
Notes
For a creamier texture, blend a portion of the soup and mix it back in.
This soup is great for meal prep and can be stored in the refrigerator for up to 5 days.
- Prep Time: 20 mins
- Cook Time: 30 mins
- Category: Dinner
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 385 kcal
- Sugar: 6g
- Sodium: 450mg
- Fat: 11g
- Saturated Fat: 1.5g
- Unsaturated Fat: 9.5g
- Trans Fat: 0g
- Carbohydrates: 58g
- Fiber: 14g
- Protein: 16g
- Cholesterol: 0mg