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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
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Prep Time 20 minutes
Cook Time 50 minutes
Total Time 1 hour 10 minutes
Servings: 8 servings
Course: dinner, Lunch, Main Course
Cuisine: American
Calories: 190
Ingredients Equipment Method Nutrition Notes

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

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

Method
 

  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 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 the 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!

Nutrition

Serving: 1servingCalories: 190kcalCarbohydrates: 37gProtein: 6gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gCholesterol: 0.4mgSodium: 53mgPotassium: 677mgFiber: 8gSugar: 4gVitamin A: 3411IUVitamin C: 26mgCalcium: 80mgIron: 2mg

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.

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