Hearty Longevity Soup: Your New Favorite Blue Zones Minestrone

This Longevity Soup (Blue Zones Minestrone) is a vegan, hearty meal that embodies wholesome nourishment, perfect for busy weeknights.

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Prep Time 15

Cook Time 50

Total Time 1 5

Servings: 6 bowls

Course: Soups

Cuisine: Vegan

Calories: 250

Ingredients Equipment Method Nutrition Notes

Ingredients

Base

2 tablespoons Olive Oil Substitute with avocado oil for a neutral option.
1 medium Onion Can be replaced with shallots for a milder flavor.
2 medium Carrots Substitute with parsnips for a different flavor profile.
2 stalks Celery Leeks can be used for different texture and taste.
1 bulb Fennel Omit or substitute with celery for basic taste.
4 cloves Garlic Generous amount for warmth and coziness.
1 teaspoon Dried Oregano Fresh oregano is a great alternative.
1 teaspoon Dried Basil Fresh basil can be used for an extra touch.
2 tablespoons Tomato Paste Roasted red pepper paste makes for an interesting substitute.

Soup

2 cans Crushed Tomatoes Opt for high-quality canned or fresh tomatoes.
1 can Cannellini Beans Navy beans can be an easy substitute.
1 can Borlotti Beans Kidney beans work well as an alternative.
1 can Chickpeas Feel free to substitute with any preferred bean variety.
1 large Potato Sweet potato provides a different flavor.
4 cups Vegetable Stock Use high-quality stock for best flavor.
2 leaves Bay Leaves Don’t forget to remove before serving.

Finish

1 medium Zucchini Replace with yellow squash or bell peppers if desired.
1 cup Small Pasta Consider rice or quinoa for gluten-free.
to taste Fresh Basil Leaves Stir in before serving for freshness.
to taste Salt Essential for seasoning.
to taste Freshly Ground Black Pepper Adjust to your taste preference.

Equipment

Large Pot

Method

Preparation Steps

Heat the oil: In a large pot, warm 2 tablespoons of olive oil over medium heat.
Sauté the aromatics: Add the chopped onion, diced carrots, diced celery, and diced fennel bulb to the pot and sauté for about 5 minutes.
Add garlic and spices: Stir in minced garlic and cook for an additional minute. Introduce tomato paste, oregano, and basil, cooking for another minute.
Mix in the tomatoes: Pour in crushed tomatoes, stirring well to combine, and let simmer for about 3 minutes.
Add beans and stock: Incorporate drained beans and cubed potato, add vegetable stock and bay leaves, and bring to a brisk boil.
Simmer until tender: Reduce heat to a gentle simmer, cover the pot, and cook for 20 minutes.
Introduce zucchini and pasta: After 20 minutes, add diced zucchini and small pasta to the pot, cover and simmer for an additional 10 minutes.
Final touches: Remove bay leaves, season with salt and pepper, and stir in fresh basil leaves.
Serve and enjoy: Ladle the warm soup into bowls and garnish with additional fresh basil.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 45gProtein: 12gFat: 5gSaturated Fat: 0.5gSodium: 600mgPotassium: 800mgFiber: 10gSugar: 6gVitamin A: 800IUVitamin C: 20mgCalcium: 60mgIron: 3mg

Notes

Use high-quality ingredients for a rich flavor profile. Adjust for leftovers by cooking pasta separately.

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