If you’ve ever wished for a delicious pot of goodness that practically screams health and wellness, this is it. My Longevity Soup is brimming with nourishing greens galore, hearty beans, cruciferous veggies, and a lycopene-rich tomato base that fills your kitchen with the coziest aroma. It’s the definition of feel-good fuel—each ladle delivers protein, fiber, and protective phytonutrients that help keep your body strong, steady, and energized.

Featured Review

This soup is amazing! I made it for dinner the other night and it was absolutely delicious. I really appreciated how quick it was to prepare. It’s chock full of vegetables and very filling. We had it again for dinner the next night and it was even better!

Liz
(4.96 stars) 21 ratings
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Before we go any further… if you’re as soup-obsessed as I am (it’s no secret!), you’ll also want to peek at my Lemon Chicken Soup with Orzo, Taco Soup, Italian Wedding Soup, and Non-Dairy Cream of Mushroom Soup—more bowls of comfort that bring big nutrition to the table.

I’ve made this soup dozens of times over the years, especially when I’ve felt the need for a reset. In fact, I once made it for my older daughter when she came home from college looking exhausted after finals—and by the next morning, she declared it “tastes like health in a bowl!” That’s the magic here. Simple ingredients, soothing warmth, and real staying power.

This is the secret “sauce” to the soup!
The start of every good soup… sauté the veg!
So. Much. Nutrition. Goodness.
It’s soup-sational!

And because I’m always thinking like a nutrition nerd (guilty!), I thicken the broth by blending a portion of the beans with warm stock. It’s my little trick for creating a hearty, velvety base without adding dairy or extra fat—just smart kitchen science at work.

Think of this as the ultimate “feel amazing” pot on your stove. It’s filled with nine superstar ingredients that work together to help you live longer, feel stronger, and glow from the inside out! Every spoonful brings research-backed goodness—beans for steady energy, cruciferous veggies for protective plant compounds, tomatoes for lycopene, greens for vitality, herbs for aromatic bliss. It’s nourishing, comforting, and wildly supportive of your well-being… the kind of soup you can enjoy on repeat and know you’re doing something wonderful for your body. When you want true nourishment, this bowl shows up for you.

You can stash this soup in a sealed container in the fridge for up to 4 days, or freeze for up to 3 months. More about this in the notes section below!

Try my Kale Salad with Brussels Sprouts, Pomegranate and Pumpkin Seeds!

(4.96 stars) 21 ratings

Longevity Soup

Every spoonful of this delicious soup is packed with wholesome ingredients that support a long, vibrant life… it truly earns its name: Longevity Soup! 
Yield: 12 cups
Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
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Ingredients
 

  • 2 (15-ounce) cans small white beans, rinsed and drained
  • 4 cups reduced-sodium vegetable or chicken broth, divided
  • 1 onion, finely chopped
  • 3 cloves garlic, minced
  • 2 ribs celery, chopped
  • 3 medium carrots, chopped
  • 1 to 2 cups broccoli florets, chopped
  • 1 to 2 cups cauliflower florets, chopped
  • 2 cups canned crushed tomatoes, ~1 (15-ounce) can
  • 1 (14.5-ounce) can stewed or diced tomatoes, plain or fire-roasted
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 2 fresh rosemary sprigs
  • 1 teaspoon kosher salt, plus more to taste
  • 2 to 3 handfuls fresh spinach leaves or kale, roughly chopped and tough stems removed
  • Ground black pepper to taste
  • Chopped toasted nuts or seeds for garnish, optional

Instructions
 

  • In a blender, combine 1 can of the white beans with 1 cup of the broth and puree until smooth. Set aside.
  • Liberally coat a pot with nonstick oil spray and warm over medium heat. Add the onion and garlic and cook until softened, about 5 minutes. Add the celery, carrots, the remaining 3 cups broth, the broccoli, cauliflower, crushed tomatoes, stewed or diced tomatoes, oregano, basil, salt, the second can of beans, and rosemary sprigs.
  • Give it a good stir to mix everything together. Bring to boil, then reduce heat and simmer, uncovered, for about 25 minutes.
  • Remove the rosemary sprigs from the pot. Add the pureed white beans from the blender, along with the spinach or kale and simmer for another 10 minutes, or until the greens wilt. Season with salt and pepper to taste and top each serving with an optional sprinkling of nuts or seeds, if desired.

Notes

• Storage: Store the soup in an airtight container in the fridge for up to 4 days, or freeze for up to 3 months. When reheating, bring it to a gentle simmer so it’s heated through. For best texture, thaw frozen soup overnight in the fridge before reheating.
• Low-sodium option: Skip the kosher salt and the sodium drops to about 250 mg per cup. Use low-sodium or no-salt-added canned tomatoes and beans whenever possible. If those aren’t available, simply drain and rinse regular canned beans well under cold running water to wash away much of the added salt. The soup will still be rich and satisfying thanks to the wide variety of ingredients—and you can always boost flavor with salt-free herbs and seasonings if you’d like.
Author: Joy Bauer, MS, RDN, CDN

Nutrition Information per serving

Serving Size: 1 cupCalories: 100Carbohydrates: 20gProtein: 6gTotal Fat: 0.7g— Unsaturated Fat: 0.5g— Saturated Fat: 0gCholesterol: 0mgSodium: 500mgPotassium: 555mgFiber: 6gTotal Sugar: 6g— Natural Sugar: 6g— Added Sugar: 0gVitamin A: 4068IUVitamin C: 22mgCalcium: 66mgIron: 2mg
Nutrition information is calculated using a leading industry software. That being said, brands can vary, and there may be slight fluctuations in the numbers.
I’m hoping you loved this recipe! If you made it and want to share feedback, I’d be so grateful to hear from you. Please leave a review below or tag @joybauer on Instagram!