RecipeLongevity Soup

Nutrition Facts
Amount per Serving
  • Calories: 100
  • Protein: 5 g
  • Total Fat: 1 g
    • Unsaturated Fat: 1 g
    • Saturated Fat: 0 g
  • Cholesterol: 0 mg
  • Total Carbohydrate: 20 g
  • Dietary Fiber: 6 g
  • Total Sugar: 5 g
    • Natural Sugar: 5 g
    • Added Sugar: 0 g
  • Sodium: 400 mg

Each spoonful of this soothing soup is loaded with foods that can help promote longevity. Bite after bite boasts hearty beans, cruciferous vegetables (hello, broccoli and cauliflower!), lycopene-rich tomato broth, leafy greens, and nuts and/or seeds. Research from the Blue Zones, areas of the world where people tend to live the longest, suggests that a nutritious diet featuring these star foods can help you feel and look amazing well into your golden years.

The pot is almost overflowing with fresh veggies—carrots, celery, onions, tomatoes, and leafy greens in addition to the broccoli and cauliflower. I thicken the soup by pureeing some of the beans with a bit of broth and the tomatoes add a wonderfully rich touch. Each cup provides 5 grams of protein and 6 grams of fiber, but trust me, you’ll want to slurp up much more than a cup. Topped with nuts or seeds, this soup is sure to satisfy—I’m betting it makes a regular appearance in your weekly menu rotation.

This recipe comes from my book, Joy Bauer’s Superfood! To learn more, click here.

  • Prep time
  • Total Time
This recipe makes about 12 cups
  • 2 cans (15 ounces each) small white beans, rinsed and drained 
  • 4 cups reduced-sodium vegetable or chicken broth, divided   
  • 1 onion, finely chopped
  • 3 cloves garlic, minced 
  • 2 stalks 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 can (14.5 ounces) stewed tomatoes 
  • 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 kale or spinach leaves, roughly chopped 
  • • Ground black pepper
  • Chopped toasted nuts or seeds for garnish (optional)

In a blender, combine 1 can of the white beans with 1 cup of the broth and blend 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 tomatoes, oregano, basil, the second can of beans, the rosemary, and salt. 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 and kale or spinach and simmer for another 10 minutes, or until the greens wilt. Season with additional salt and pepper and top each serving with a sprinkling of nuts or seeds, if desired.

Nutrition provided for 1 cup; adjust math accordingly for larger portions.

Try this Longevity Smoothie!

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