Description

This Blue Zones Longevity Soup is packed with anti-inflammatory ingredients like turmeric, ginger, garlic, leafy greens, and lemon. It’s flexible, nourishing, meal-prep friendly, and made with simple ingredients you probably already have on hand.

Ingredients

For the soup base:

2 tablespoons extra-virgin olive oil (or avocado oil)
3 stalks celery, diced
2 medium carrots, diced
1 medium yellow onion, diced
4 cloves garlic, grated, minced, or pressed
1 tablespoon fresh ginger, grated or minced
1 teaspoon ground turmeric
4 cups (1 quart) chicken stock (or vegetable stock)
2 cups filtered water
1 can (15 oz) garbanzo beans, drained and rinsed (optional)
1 cup small pasta (ditalini, orzo, shells, or high-protein pasta) OR 1 cup cooked rice
Kosher salt or sea salt and freshly ground black pepper, to taste

To finish:

2 big handfuls leafy greens (e.g, chopped Swiss chard, kale, or baby spinach; about 3 to 4 cups)
1 to 2 cups cooked diced chicken (optional)
2 to 3 tablespoons fresh lemon juice
Extra-virgin olive oil, for drizzling

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Instructions

Heat olive oil in a large pot over medium heat. Add celery, carrots, and onion with a pinch of salt. Cook until softened, 5 to 7 minutes.
Add garlic, ginger, turmeric, and a few spins of freshly ground black pepper (about 1/4 teaspoon). Cook 1 minute until fragrant.
Add stock, water, 2 teaspoons of salt, and beans (if using). Bring to a boil, then immediately reduce to a simmer. Carefully taste and add more salt as needed.
Add pasta, if using, and cook until tender, 8 to 10 minutes.
Stir in greens during the last 2 minutes, then add cooked chicken and/or cooked rice (if using) and warm through.
Remove from heat and stir in lemon juice. Adjust seasoning. Serve with a drizzle of olive oil.

Notes

For extra protein, use both garbanzo beans and chicken or use in a chickpea or lentil pasta.

If making ahead, cook the pasta separately and add it to each bowl before serving so it doesn’t get soggy. Also, I generally use pasta OR rice in this recipe, depending on what I have on hand. Choose one or add both, if desired.

Tomatoes are a nice addition, too, if you have them. Add them to the celery and onion.

Add the lemon juice off the heat for the brightest flavor and best nutritional benefit.

Swiss chard, kale, or spinach all work beautifully here, depending on what you have.

To make this vegetarian, use vegetable stock and skip the chicken.

This soup freezes well without the pasta, rice, or lemon juice. Add those fresh after reheating.

A drizzle of good olive oil at the end really brings everything together.