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–+ servings
Longevity Soup

Nourishing Longevity Soup: Comfort in Every Spoonful

Discover the comforting Nourishing Longevity Soup, a nutrient-dense and flavorful plant-based dish packed with wholesome ingredients.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Global
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tablespoons olive oil substitute with avocado oil for different flavor
  • 1 medium onion use shallots for a milder taste
  • 2 medium carrots parsnips can be used for a unique twist
  • 2 stalks celery can be omitted if unavailable
  • 1 medium zucchini replace with bell peppers or squash if desired
  • 1 medium sweet potato regular potato is a suitable alternative
  • 2 cloves garlic minced; garlic powder can work in a pinch
For the Soup
  • 1 teaspoon dried oregano or use fresh herbs for a more vibrant flavor
  • 1 teaspoon dried thyme or fresh herbs for more vibrant flavor
  • 2 tablespoons tomato paste adds umami richness; canned crushed tomatoes make a great substitute
  • 1 can diced tomatoes contributes acidity and sweetness; fresh tomatoes can replace them
  • 1 can canned cannellini beans black beans or chickpeas are good alternatives
  • 1 cup cooked lentils can use dried lentils, just adjust cooking time
  • 4 cups vegetable broth chicken broth can be used for a non-vegetarian option
  • 2 pieces bay leaves omit if not available but don't consume whole
  • 1 cup pasta any small shape works; gluten-free options are available
For the Greens & Garnish
  • 2 cups kale or any leafy greens you have on hand
  • 2 cups baby spinach or any other leafy greens
  • to taste sea salt adjust to taste
  • to taste black pepper adjust to taste
  • to taste extra virgin olive oil for drizzling before serving; optional
  • 1/4 cup fresh parsley for garnish; cilantro or basil can be used for a different flavor
  • grated Parmesan or vegetarian alternative optional for serving; omitting makes the dish vegan

Equipment

  • large Dutch oven

Method
 

Step-by-Step Instructions
  1. Heat the Base: Begin by heating 2 tablespoons of olive oil in a large Dutch oven over medium heat. Wait for 1-2 minutes until the oil shimmers.
  2. Sauté the Vegetables: Add the diced onion, sliced carrots, chopped celery, and zucchini to the pot. Sauté these for about 5 minutes.
  3. Incorporate Sweetness and Flavor: Introduce diced sweet potato and minced garlic to the mixture. Sauté for an additional minute.
  4. Spice It Up: Stir in 1 teaspoon of dried thyme, 1 teaspoon of dried oregano, and 2 tablespoons of tomato paste. Then, pour in diced tomatoes, vegetable broth, beans, and lentils.
  5. Add Bay Leaves and Simmer: Toss in 2 bay leaves and bring the soup to a gentle boil. Reduce heat to low and let it simmer uncovered for about 20 minutes.
  6. Cook the Pasta: Stir in 1 cup of small pasta. Cook for another 10 minutes, stirring frequently to prevent sticking.
  7. Add the Greens: Fold in 2 cups of chopped kale and baby spinach, stirring until just wilted, about 1 minute.
  8. Serve and Garnish: Ladle the soup into bowls, drizzling with olive oil and garnishing with parsley and Parmesan if desired.

Nutrition

Serving: 1bowlCalories: 300kcalCarbohydrates: 50gProtein: 15gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gSodium: 600mgPotassium: 800mgFiber: 10gSugar: 7gVitamin A: 5000IUVitamin C: 30mgCalcium: 100mgIron: 3mg

Notes

This Longevity Soup is not just a recipe; it's a conversation starter and a nourishing hug in a bowl!

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