Longevity Soup: Wholesome Comfort for a Healthier You

Experience the nourishing power of Longevity Soup, a plant-based delight packed with vibrant vegetables and hearty beans for a healthier lifestyle.

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Prep Time 15

Cook Time 30

Total Time 45

Servings: 6 cups

Course: Soup

Cuisine: Mediterranean

Calories: 220

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Soup Base

2 tbsp Olive Oil Adds richness and flavor; substitute with vegetable broth for a lighter version.
1 small Onion, diced Provides sweetness and depth; yellow or sweet onion works best.
2 medium Carrots, sliced Adds natural sweetness and texture; can substitute with parsnips for a different flavor.
2 stalks Celery, chopped Contributes a fresh crunch; no substitutes necessary.
1 medium Zucchini, diced Provides moisture and softness; can be swapped with yellow squash.
1 small Sweet Potato, diced Adds a natural sweetness and fiber; regular potato can be an alternative.
2 cloves Garlic, minced Enhances flavor with its aromatic quality; use garlic powder (1/2 tsp) if fresh is unavailable.

For the Flavor

1/2 tsp Dried Oregano Adds earthy flavor; replace with an Italian seasoning blend if desired.
1/2 tsp Thyme Infuses herbal notes; fresh thyme is also acceptable.
1 tbsp Tomato Paste Includes umami flavor for depth; can replace with fresh chopped tomatoes if available.
14 oz Canned Diced Tomatoes Gives acidity and texture; opt for low-sodium versions if monitoring salt intake.

For Protein and Texture

1 cup Canned Cannellini Beans Adds creaminess and protein; black beans or chickpeas are good substitutes.
1 cup Cooked Lentils Provides extra protein and fiber; dried lentils should be cooked beforehand.

For the Broth

4 cups Vegetable Broth Base for the soup; enhances flavor; substitute with chicken broth for non-vegetarian version.
2 Bay Leaves Imparts aromatic depth during cooking; fresh herbs or spice mix can be alternatives.

For the Heartiness

1/2 cup Pasta, any small shape Adds heartiness; gluten-free pasta can be used if necessary.
1 cup Kale, shredded Adds nutrients and a slight bitterness; spinach can be used instead.
1 cup Baby Spinach Incorporates additional vitamins; partially replace with other leafy greens if needed.

For Seasoning

Sea Salt and Black Pepper For seasoning; adjust to taste; use low-sodium salt for health-conscious choices.

Optional Garnishes

Extra Virgin Olive Oil Drizzle on top for enhanced flavor and richness.
Chopped Parsley Adds a fresh touch and vibrant color.
Grated Parmesan Cheese (or vegan alternative) Perfect for a savory finish; enhances the overall flavor of the soup.

Equipment

Large Dutch oven

Method

Step-by-Step Instructions

In a large Dutch oven, heat 2 tablespoons of olive oil over medium heat. Once shimmering, add diced onion, sliced carrots, chopped celery, and diced zucchini. Sauté the vegetables for about 5 minutes until they soften and become fragrant.
Introduce the diced sweet potato and minced garlic to the pot, stirring well for an additional minute.
Sprinkle in the dried oregano and thyme, along with 1 tablespoon of tomato paste. Stir these ingredients thoroughly, allowing them to coat the vegetables evenly.
Pour in 4 cups of vegetable broth and add the canned diced tomatoes along with the drained cannellini beans and cooked lentils. Stir well to combine, ensuring the tomato and beans are evenly distributed.
Once boiling, reduce the heat to a simmer, allowing the soup to cook uncovered for 20 minutes. Stir occasionally to prevent sticking.
After simmering, add 1/2 cup of your choice of small pasta to the pot, stirring gently.
Once the pasta is perfectly cooked, add 1 cup of shredded kale and 1 cup of baby spinach to the pot.
Ladle the hot soup into bowls, drizzling a little extra virgin olive oil on top for added richness. Garnish with chopped parsley and grated Parmesan cheese if desired.

Nutrition

Serving: 1cupCalories: 220kcalCarbohydrates: 40gProtein: 10gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gSodium: 500mgPotassium: 700mgFiber: 8gSugar: 5gVitamin A: 150IUVitamin C: 45mgCalcium: 10mgIron: 15mg

Notes

Feel free to customize the ingredients based on availability and preferences. This soup freezes beautifully without pasta and greens for quick meals later.

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