Longevity Soup
A nourishing and flavorful vegetable soup packed with greens, chickpeas, and pasta, perfect for a hearty, healthful meal suitable for vegetarians and health-conscious eaters.
Ingredients
- 3 Tbsp. olive or vegetable oil ⓘ
- 2 to 3 cloves garlic, minced ⓘ
- 1 c. chopped onion ⓘ
- 1 tsp. salt ⓘ
- 1 c. chopped carrots ⓘ
- 1 c. chopped broccoli ⓘ
- 1 c. chopped spinach ⓘ
- 1/4 tsp. ground black pepper ⓘ
- 1 tsp. dried basil or 1 Tbsp. fresh basil ⓘ
- 1 c. chopped green pepper ⓘ
- 1 tsp. oregano ⓘ
- 3 1/2 c. water ⓘ
- 2 c. low-sodium tomato puree ⓘ
- 1 1/2 c. canned chickpeas ⓘ
- 1 c. chopped tomatoes ⓘ
- 1/2 c. dry pasta ⓘ
Instructions
- Heat oil in a heavy bottom 4-quart pot.
- Add garlic and onion; sauté until soft and translucent.
- Stir in 1/2 teaspoon of salt, carrots, broccoli, and spinach.
- Add oregano, black pepper, and basil.
- Cover and cook over low heat for 5 to 8 minutes.
- Add green pepper, water, tomato puree, and chickpeas.
- Cover and simmer for 15 minutes.
- Add chopped tomatoes and remaining salt; simmer for 10 more minutes.
- Bring the soup to a boil, then add pasta.
- Gently boil until pasta is tender, about 10 minutes.
- Ladle into bowls and top each with 1 tablespoon Parmesan cheese.
Tips & Substitutions
For added depth, consider using homemade vegetable broth instead of water. If you're short on time, pre-chopped vegetables can save you prep work. Feel free to substitute chickpeas with white beans or lentils for a different texture. For a spicier kick, add a pinch of red pepper flakes. This soup can also be enhanced with a squeeze of lemon juice before serving for brightness.
Serving Suggestions
Ladle the soup into bowls and top each serving with a tablespoon of grated Parmesan cheese for extra flavor. This soup pairs beautifully with Koulourakia (Greek Cookies) for a sweet finish. Serve with crusty bread or a side salad for a complete meal. For a heartier option, consider adding grilled chicken or a side of Chicken Breasts Stuffed.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, simply warm the soup on the stovetop over low heat, stirring occasionally. If the soup thickens too much, add a splash of water or broth to reach your desired consistency. You can also freeze portions for up to 3 months.
Nutrition & Diet Analysis (per serving)
Each serving of Longevity Soup contains roughly 1203 calories, with 40g protein, 189g carbohydrates, and 37g fat. It is an excellent source of vitamin A (247% of the Daily Value), dietary fiber (126% of the Daily Value), and vitamin C (106% of the Daily Value). Note that it is relatively high in sodium, at 3000mg per serving (130% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen vegetables in this recipe?
Yes, frozen vegetables can be a convenient substitute for fresh ones. Just add them in the same step as the fresh vegetables, but you may need to slightly adjust the cooking time as frozen veggies may require a bit longer to heat through.
Is it possible to make this soup vegan?
Absolutely! This recipe is already vegan-friendly as it contains no animal products. Just ensure that the vegetable broth used is also vegan if you choose to substitute water for broth.
What can I do if the soup is too thick?
If your soup turns out thicker than desired, simply stir in additional water or vegetable broth until it reaches your preferred consistency. Adjust the seasoning as needed after adding more liquid, as this might dilute the flavors.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).