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!
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.
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.