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Quality Protein Longevity Soup Recipe For The Family

Thank you for sharing

Longevity soup is a culinary concept based on developing a nutrient-dense soup filled with an abundance of health-promoting properties. This family-friendly longevity soup recipe combines quality proteins with vibrant vegetables, offering a delicious way to support overall health and longevity.

longevity-soup-in-a-pot-on-stove

I am a big proponent of healthy soups and stews, especially in the fall and winter, and this longevity soup recipe is the perfect family-friendly nutritious meal.

One of my favorite things to do on the weekend is to make big batches of soup with lots of vegetables and quality plant-based protein.

It is just Doug and I now in the house but soups and stews are very easy to freeze to eat at a later date, and they are the perfect accompaniment to some delicious crusty sourdough bread.

Longevity Soup Nurtures The Soul

Longevity soup provides more than just physical benefits, it also nurtures the soul with its comforting and flavorful nature.

Simply preparing and savoring a nourishing bowl of longevity soup can be a therapeutic experience, which promotes a sense of well-being.

Typically longevity soup is made from seasonal vegetables, and preferably ones right out of our own gardens!

Longevity Soup: A powerhouse of nutrient-dense ingredients

This longevity soup recipe features a harmonious blend of high-quality plant-based proteins, vibrant colorful vegetables, and a delicious medley of aromatic herbs. All of which provide you with an abundance of protein, fiber, antioxidants, and more.

This recipe is a modification of Dan Buettner and the Blue Zones Sardinian minestrone. The main protein source in this recipe is beans, which is one of my favorite foods and a powerful source of quality protein.

According to Dr. Greger from NutritionFacts.org, legumes, which contain all of the various kinds of beans, are loaded with protein, iron, zinc, fiber, folate, and potassium.

They are naturally low in saturated fat and sodium, cholesterol free, and because of their nutrient density, may help to reduce the risk of stroke, depression, and colon cancer.

Dr. Greger recommends eating beans not just every day but preferably in every meal!

quality-protein-longevity-soup-recipe

Quality plant-based protein sources

Protein is an important nutrient that helps to build and maintain muscle as well as repair body tissue.

A diet abundant in beans, leafy greens, vegetables, whole grains, as well as nuts and seeds, provides an excellent array of high-quality protein sources for optimal nutrition.

Protein deficiency is very rare here in the United States, and research shows that most Americans already get more than enough protein in their diets.

Based on information from the American Heart Association, here are examples of quality plant-based protein sources.

  • Beans
  • Broccoli
  • Chickpeas
  • Leafy greens
  • Lentils
  • Nut butter
  • Nuts and seeds
  • Peas
  • Potatoes
  • Quinoa
  • Seaweed
  • Soymilk
  • Spinach
  • Tempeh
  • Tofu
  • Veggie patties

Longevity Soup Recipe Notes

  • If you are not 100% plant-based, you can use chicken broth instead of vegetable broth. I would still try to make it a low-sodium broth, however. You can even make your own vegetable or chicken stock if you prefer.
  • If you prefer different types of beans, feel free to swap out the cannellini and black beans for any other kind of bean, including black-eyes peas…yum.
  • If you cannot find leeks, feel free to use 1 medium yellow onion, diced.

Longevity Soup Recipe Tips

  • If you’d like to use fewer beans in the soup, then use only one can first before deciding whether or not you would like to add the second can of beans too.
  • If you want to make your own stewed tomatoes from scratch rather than using canned tomatoes, that would be fabulous and taste even better I am sure.
  • Feel free to use a variety of other herbs including bay leaves, sage, thyme, a few rosemary sprigs, or even some fresh chopped dill.
  • You can easily add some tomato paste to this longevity soup recipe if you prefer a stronger, more tomato-like taste.
dawn-chopping-carrots-vegetables-soup

Handy kitchen tools to consider

large soup pot – or large Dutch oven
large sharp knife – for dicing and chopping
wooden spoon or silicone spatula
measuring cups and spoons
soup storage container – I like to use a large Mason jar

Longevity Soup Ingredients

  • 1 tbsp extra-virgin olive oil (optional)
  • 2 medium leeks – finely diced
  • 3 medium celery stalks – washed and chopped
  • 2 medium carrots – washed and chopped
  • 5 medium garlic cloves – minced
  • 1 medium fennel bulb – washed and finely chopped using the entire bulb (stalks and fronds as well)
  • 3 medium Yukon potatoes – diced into small pieces
  • 1 28oz can crushed tomatoes
  • 1 cup barley
  • 2 32oz vegetable broth (8 cups total) – I like to use a low-sodium broth
  • 1 15oz can cannellini white beans – rinsed and drained
  • 1 15oz can of black or red beans – rinsed and drained
  • 1/4 cup fresh parsley – I use flat-leaf, loosely packed
  • 1/4 cup fresh basil – loosely packed
  • 2-3 tbsp lemon juice – or apple cider vinegar
  • 1/4 cup nutritional yeast
  • salt & pepper to taste
  • vegan parmesan cheese (optional)
  • 3-4 cups leafy greens (optional) – I like to use arugula or chopped baby kale

Longevity Soup Instructions

INSTRUCTIONS:

  1. Place the large pot, or Dutch oven, onto the stove on medium-high heat. Add 1Tb of olive oil, oil spray, or 1/4C of water, and allow to heat up.
  2. Once heated, add the leeks, celery, and carrots, and saute until they are just beginning to soften. NOTE: You may occasionally need to add enough water to the pot so that the veggies do not stick.
  3. Add the minced garlic and stir continually for approximately one minute to prevent burning.
  4. Add the fennel, potatoes, crushed tomatoes, barley, and vegetable broth. Stir to make sure all of the ingredients are well combined.
  5. Raise the heat to high and bring the soup mixture to a full boil.
  6. Turn the temperature down to medium heat, and allow the soup to simmer for approximately 15-20 minutes.
  7. Add the beans, parsley, and basil, and stir to combine. Allow the soup to cook for another 10 minutes or so. NOTE: The soup is done when the potatoes are soft but not mushy, and the barley is tender with just a hint of chew.
  8. Once the soup is cooked through, take it off the stove and add the nutritional yeast. Stir to combine.
  9. Season the soup according to taste using salt, pepper, and lemon juice or apple cider vinegar (1 tablespoon at a time).

TO SERVE:

  1. Place a large handful of leafy greens into a soup bowl.
  2. Ladle the heated soup into the bowl over the leafy greens.
  3. Add a few turns of cracked black pepper, an extra squeeze of lemon, a sprinkle of pumpkin seeds, and some freshly grated vegan parmesan cheese.
  4. ENJOY!

How To Store

This quality protein longevity soup will last in the fridge for up to one week. Just make sure to store the soup in a tightly sealed airtight glass container.

For longer storage, you can place any extra soup in a freezer-safe container and store it in the freezer. There is can last up to 6 months.

More easy healthy recipes, and caregiver support for you to enjoy

Let’s be social

I hope you try making this longevity soup for your family and friends. You will feel great, and you won’t be disappointed.

Please consider giving this recipe 5 stars and comment below. Let me know what you think about longevity-based foods and quality plant-based proteins.

Printable recipe card for you to enjoy

Quality Protein Longevity Soup Recipe For The Family

This family-friendly longevity soup recipe combines quality protein and vibrant vegetables offering a delicious way to support overall health and longevity
Print Recipe
longevity-soup-in-a-pot-on-stove
Prep Time:20 minutes
Cook Time:50 minutes
Total Time:1 hour 10 minutes

Equipment

  • large soup pot – or large Dutch oven
  • large sharp knife – for dicing and chopping
  • wooden spoon or silicone spatula
  • measuring cups and spoons
  • soup storage container – I like to use a large mason jar

Ingredients

  • 1 tbsp extra-virgin olive oil (optional) – or water saute
  • 2 medium leeks – finely diced
  • 3 medium celery stalks – washed and chopped
  • 2 medium carrots – washed and chopped
  • 5 medium garlic cloves – minced
  • 1 medium fennel bulb – washed and finely chopped using the entire bulb (stalks and fronds as well)
  • 3 medium yukon potatoes – diced into small pieces
  • 1 28oz can crushed tomatoes
  • 1 cup barley
  • 2 32oz vegetable broth (8 cups total) – I like to use a low sodium both
  • 1 15oz can canellini white beans – rinsed and drained
  • 1 15oz can black or red beans – rinsed and drained
  • 1/4 cup fresh parsley – I use flat-leaf, loosely packed
  • 1/4 cup fresh basil – loosely packed
  • 2-3 tbsp lemon juice – or apple cider vinegar
  • 1/4 cup nutritional yeast
  • salt & pepper to taste
  • vegan parmesan cheese (optional)
  • 3-4 cups leafy greens (optional) – I like to use arugula or chopped baby kale

Instructions

  • Place the large pot, or Dutch oven, onto the stove on medium-high heat. Add 1Tb of olive oil, oil spray, or 1/4C of water, and allow to heat up.
  • Once heated, add the leeks, celery, and carrots, and saute until they are just beginning to soften.
    NOTE: You may occasionally need to add enough water to the pot so that the veggies do not stick.
  • Add the minced garlic and stir continually for approximately one minute to prevent burning.
  • Add the fennel, potatoes, crushed tomatoes, barley, and vegetable broth. Stir to make sure all of the ingredients are well combined.
  • Raise the heat to high and bring soup mixture to a full boil.
  • Turn the temperature down to medium heat, and allow the soup to simmer for approximately 15-20 minutes.
  • Add the beans, parsley, and basil, and stir to combine. Allow the soup to cook for another 10 minutes or so.
    NOTE: The soup is done when the potatoes are soft but not mushy, and the barley is tender with just a hint of chew.
  • Once the soup is cooked through, take it off the stove and add the nutritional yeast. Stir to combine.
  • Season the soup according to taste using salt, pepper, and the lemon juice or apple cider vinegar (1 tablespoon at a time).

To Serve:

  • Place a large handful of leafy greens into a soup bowl.
  • Ladle the heated soup into the bowl over the leafy greens.
  • Add a few turns of cracked black pepper, an extra squeeze of lemon, a sprinkle of pumpkin seeds, and some freshly grated vegan parmesan cheese.
  • ENJOY!

Notes

  • If you cannot find leeks, feel free to use 1 medium yellow onion, diced.
  • If you prefer different types of beans, feel free to swap out the cannellini, and black beans for any other kind of bean including black-eyes peas…yum.
  • Also, if you’d like to use fewer beans in the soup, then use only one can first before deciding whether or not you would like to add the second can of beans too.
  • If you are not 100% plant-based, you can also use chicken broth instead of vegetable broth. I would still try to make it a low-sodium broth, however. You can even make your own vegetable or chicken stock if you prefer.
  • If you want to make your own stewed tomatoes from scratch rather than using canned tomatoes, that would be fabulous, and taste even better I am sure.
  • Feel free to use a variety of other herbs including bay leaves, sage, thyme, a few rosemary sprigs, or even some fresh chopped dill.
  • You can easily add some tomato paste to this longevity soup recipe if you prefer a stronger, more tomato-like taste.
  • This quality protein longevity soup will last in the fridge up to one week. Just make sure to store the soup in a tightly sealed airtight glass container.
  • For longer storage, place any extra soup in a freezer-safe container and store it in the freezer. There is can last up to 6 months.

Nutrition

Serving: 1serving | Calories: 190kcal | Carbohydrates: 37g | Protein: 6g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 0.4mg | Sodium: 53mg | Potassium: 677mg | Fiber: 8g | Sugar: 4g | Vitamin A: 3411IU | Vitamin C: 26mg | Calcium: 80mg | Iron: 2mg
Servings: 8 servings
Calories: 190kcal

Thank you for sharing

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