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–+ servings
Longevity Soup

Longevity Soup for Vibrant Health and Delicious Living

Longevity Soup is a delightful and nourishing dish that promotes health and vitality through its vibrant ingredients.
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Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Plant-Based
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 2 tablespoons Olive Oil or avocado oil
  • 1 medium Onion diced; shallots work as a mild alternative
  • 2 medium Carrots diced; any root vegetable like parsnips can be used
  • 2 stalks Celery can be omitted
  • 1 medium Zucchini or summer squash
  • 1 medium Sweet Potato or butternut squash
  • 3 cloves Garlic minced; garlic powder if fresh is unavailable
  • 1 tablespoon Dried Oregano
  • 1 tablespoon Thyme
  • 2 tablespoons Tomato Paste or sun-dried tomatoes blended into a paste
  • 1 can Canned Diced Tomatoes or fresh chopped tomatoes
For Protein and Texture
  • 1 can Canned Cannellini Beans or black beans/chickpeas
  • 1 cup Cooked Lentils or split peas/extra beans
For the Broth and Seasoning
  • 6 cups Vegetable Broth or chicken broth
  • 2 leaves Bay Leaves omit if unavailable
  • to taste Sea Salt
  • to taste Black Pepper
For Additional Hearty Elements
  • 1 cup Pasta small shape; quinoa/gluten-free pasta if needed
  • 2 cups Kale chopped; any leafy green works
  • 2 cups Baby Spinach

Equipment

  • Large Dutch Oven

Method
 

Step-by-Step Instructions for Longevity Soup
  1. Sauté the onion, carrots, celery, and zucchini in olive oil over medium heat for about 5 minutes until softened.
  2. Add sweet potato and garlic, cooking for another minute until fragrant.
  3. Stir in oregano, thyme, and tomato paste for 1–2 minutes until well combined.
  4. Combine vegetable broth, diced tomatoes, beans, lentils, and bay leaves, stirring gently.
  5. Bring to a rapid boil, then reduce heat to simmer uncovered for about 20 minutes.
  6. Stir in pasta and cook for another 10 minutes until al dente.
  7. Fold in kale and spinach, cooking for another 2–3 minutes until wilted.
  8. Adjust seasoning with salt and pepper; serve warm drizzled with olive oil.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 40gProtein: 10gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gSodium: 500mgPotassium: 800mgFiber: 10gSugar: 5gVitamin A: 200IUVitamin C: 60mgCalcium: 10mgIron: 15mg

Notes

For meal prep, freeze the soup base without pasta and greens to preserve texture.

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