Can I use dried lentils instead of cooked?

Yes! Use ½ cup dried lentils and add them when you add the broth and tomatoes. You may need a little extra simmer time if they’re not tender after 20 minutes.

What pasta works best?

Any small shape—ditalini, elbows, small shells. If you’re using gluten-free pasta, keep an eye on it because it can go from al dente to mushy real fast.

Absolutely. Skip the parmesan or use a vegan alternative. The soup itself is already plant-based if your broth is.

How long will this keep in the fridge?

About 4–5 days in an airtight container. It reheats beautifully. Add a splash of broth or water if it thickens.

Can I freeze Longevity Soup?

Yes—with a small note: pasta can soften after freezing. If you plan to freeze, you can leave pasta out and add it fresh when reheating.

Can I swap kale or spinach?

Totally. Use chard, collard greens, or even cabbage. This Longevity Soup (Inspired by the Blue Zones) is basically a “use what you’ve got” champion.

Longevity Soup: 5 Cozy, Powerful Bowls

Description

A cozy, veggie-packed Longevity Soup (Inspired by the Blue Zones) made with beans, lentils, sweet potato, greens, and a rich tomato broth—perfect for meal prep and easy weeknight comfort.

Ingredients

Scale

1 tbsp 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 cloves garlic, minced
1/2 tsp dried oregano
1/2 tsp thyme
1 tbsp tomato paste
1 (14 oz) can diced tomatoes
1 cup canned cannellini beans (or black beans or chickpeas), drained and rinsed
1 cup cooked lentils (or 1/2 cup dried lentils)
4 cups vegetable broth (plus more as needed)
2 bay leaves
1/2 cup small pasta (ditalini, elbows, small shells)
1 cup kale, shredded
1 cup baby spinach
Sea salt and black pepper, to taste

Optional garnishes

Extra virgin olive oil, for drizzling
Fresh parsley, chopped
Grated parmesan or vegetarian alternative (or vegan)

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Instructions

Heat olive oil over medium heat in a large Dutch oven or pot. Add onion, carrots, celery, and zucchini. Season with salt and sauté 5 minutes.
Stir in sweet potato. Add garlic and cook 1 minute, stirring.
Add oregano, thyme, and tomato paste. Stir to coat the veggies; season lightly again.
Pour in broth, diced tomatoes, beans, and lentils. Stir well and season with salt and pepper.
Add bay leaves. Bring to a boil, then reduce to a simmer and cook uncovered for 20 minutes.
Stir in pasta. Simmer 10 minutes, until pasta is al dente. Add a splash more broth or water if the soup gets too thick.
Stir in kale and spinach until wilted (about 1 minute). Taste and adjust salt and pepper.
Serve warm with a drizzle of olive oil, parsley, and parmesan (or your preferred alternative).

Notes

Using dried lentils? Add 1/2 cup dried lentils with the broth and simmer until tender (may need 5–10 extra minutes).

Meal-prep tip: Pasta keeps absorbing broth. For leftovers, add a little extra broth when reheating—or cook pasta separately and add per bowl.

Bean swaps: Cannellini, chickpeas, or black beans all work great.

Make it vegan: Skip parmesan or use a vegan alternative.

Prep Time: 15 minutes
Cook Time: 40 minutes
Category: soup
Method: Stovetop
Cuisine: Mediterranean-inspired

Nutrition

Serving Size: 1 Serving
Calories: 260 kcal
Sugar: 6 g
Sodium: 650 mg
Fat: 6 g
Saturated Fat: 1.5 g
Unsaturated Fat: 4 g
Trans Fat: 0 g
Carbohydrates: 40 g
Fiber: 10 g
Protein: 12 g
Cholesterol: 3 mg