Longevity Soup with Vegetables (Print Version)
# Ingredients:
→ Main Components
01 -
1 tablespoon olive oil
02 -
1 small onion, diced
03 -
2 medium carrots, sliced
04 -
2 celery stalks, chopped
05 -
1 medium zucchini, diced
06 -
1 small sweet potato, peeled and diced (approx. 1 cup)
07 -
2 garlic cloves, minced
08 -
0.5 teaspoon dried oregano
09 -
0.5 teaspoon dried thyme
10 -
1 tablespoon tomato paste
11 -
400 grams canned diced tomatoes
12 -
240 millilitres canned cannellini beans or black beans or chickpeas, drained and rinsed
13 -
240 millilitres cooked lentils or 80 grams dried lentils
14 -
950 millilitres vegetable broth
15 -
2 dried bay leaves
16 -
60 grams small pasta shapes
17 -
1 cup kale, shredded
18 -
1 cup baby spinach
19 -
Sea salt and black pepper, to taste
→ Garnishes (Optional)
20 -
1 tablespoon extra virgin olive oil, for drizzling
21 -
0.25 cup fresh parsley, chopped
22 -
0.25 cup finely grated parmesan cheese, vegetarian or vegan alternative
# Instructions:
01 -
Heat olive oil over medium heat in a large Dutch oven or heavy-bottomed pan. Add diced onion, sliced carrots, chopped celery, and diced zucchini.
02 -
Season with sea salt and sauté for 5 minutes until vegetables begin to soften.
03 -
Incorporate diced sweet potato, then stir in minced garlic and cook for 1 additional minute.
04 -
Add dried oregano, thyme, and tomato paste. Stir well and season lightly with salt and pepper.
05 -
Pour in vegetable broth, add canned diced tomatoes, beans, and lentils. Stir thoroughly and season again as needed.
06 -
Add bay leaves, bring mixture to a boil, then reduce heat and simmer uncovered for 20 minutes.
07 -
Stir in pasta shapes. If liquid appears too thick, add up to 240 millilitres water or additional broth as necessary. Simmer for 10 minutes until pasta is al dente.
08 -
Add shredded kale and baby spinach, stir until just wilted. Taste and adjust seasoning with salt and pepper.
09 -
Ladle soup into bowls and finish with a drizzle of extra virgin olive oil, chopped parsley, and parmesan cheese or preferred alternative.
# Notes:
01 -
This dish adapts easily to seasonal vegetables and preferred legumes.
02 -
For gluten-free preparation, choose gluten-free pasta varieties.