Description

This Longevity Soup, inspired by the nourishing ingredients of the Blue Zones, is a comforting, nutrient-packed dish that tastes as good as it is good for you.

Ingredients

Scale

Base Ingredients:

1 medium yellow onion, fine dice
2 celery ribs, small dice
2 medium carrots, small dice (or penny rounds)
1 Tablespoon minced garlic
1 Tablespoon tomato paste
3 cups low-sodium vegetable broth *
3 cups water
1 – [ 14.5 oz. can ] petite diced tomatoes
¼ cup nutritional yeast
¼ teaspoon baking soda *

Spice/Herb Ingredients:

¼ cup finely chopped fresh parsley
1 teaspoon onion powder
2 teaspoons garlic powder
1 ½ teaspoons dried crushed thyme leaves (+/-) *
2 teaspoons dried oregano (+/-)
¼ teaspoon sweet paprika (+/-)
¼ to 1 ¾ teaspoons sea salt (+/-)
Pinch to ¼ teaspoon black pepper (+/-)
2 bay leaves

Other Ingredients:

1 ½ cups diced sweet potatoes, peeled, ¼-inch dice
1 ½ cups diced red skinned potatoes, unpeeled, ¼-inch dice *
1 – [ 14.5 oz. can ] brown lentils, rinsed and drained *
1 – [ 15.5 oz. can ] cannellini beans, rinsed and drained *
1 teaspoon red wine vinegar
1 teaspoon lemon juice *
1 Tablespoons reduced-sodium tamari (optional) *
2 teaspoons almond butter (+/-) *
2 to 3 cups chopped baby spinach (+/-) *

Optional Toppings:

Chopped fresh parsley
Sprinkle Vegan Parmesan Cheese

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Instructions

Place all the Spice/Herb Ingredients (except the bay leaves and fresh parsley) into a small bowl, stir well, set aside.
In a large stockpot, sauté the diced onions, carrots, and celery, sauté for 7 to 9 minutes over medium-high heat until they start to become tender. Add a splash of water to prevent sticking/burning if needed.
Add the minced garlic and tomato paste to the pot, continue to sauté over medium-high heat, stirring constantly for 1 minute.
Next add all the remaining Base Ingredients (except the baking soda), the Spice/Herb Mix and fresh chopped parsley, stir well, tuck in the bay leaves, bring to a boil.
Add the baking soda, stir well, then immediately lower to a low-percolating boil.
Add the diced sweet potatoes and red skinned potatoes, increase the heat and bring to a boil, then immediately lower once again to a low-percolating boil and low-boil for 20 to 30 minutes or until the potatoes are tender.
Stir in the lentils and cannellini beans, simmer for 5 minutes.
Stir in the almond butter, lemon juice, red wine vinegar, tamari, and chopped baby spinach, stir well until the almond butter is completely dissolved into the soup broth, simmer for 3 to 5 minutes.
Taste test for seasoning, adjust as needed.
Remove the pot from the heat, cover with a lid, and let sit for 15 minutes to allow the flavors to marry and the potatoes to continue to infuse with the soup broth flavors. After 15 minutes, then remove and discard the bay leaves.
Top individual servings with a sprinkle of Vegan Parmesan Cheese and/or chopped fresh parsley. Enjoy with crusty bread or with a simple side salad.

Notes

Please reference the blog post for Tips for Success, Pantry Items Used, Storage and Freezing, and Kitchen Products Used.

Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Serving: 6 to 8 (makes 10 ½ cups)