Longevity Soup (Blue Zones Minestrone) is a hearty, feel-good bowl packed with beans, veggies, and herbs, inspired by classic Sardinian minestrone. It's cozy, nourishing, and comes together in one pot for an easy, wholesome meal any night of the week.

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I got totally hooked on the Blue Zones documentary (anyone else?), and when I saw Dan Buettner's Blue Zones minestrone blowing up on social media, I knew I had to try it.

This longevity soup is my simplified version - the same wholesome, hearty vibes but a little easier to throw together on a busy night.

It's packed with beans, veggies, and fresh herbs, just like the long-living folks in Sardinia eat all the time.

The beans make it super satisfying, the fresh basil at the end keeps it bright, and honestly, it's the coziest, most nourishing bowl of goodness you could ask for.

Why you'll love this longevity soup

It's a big, cozy pot of comfort that's hearty, nutritious, and ridiculously easy to make.
The mix of beans makes it super satisfying and protein-packed - no meat needed!
Leftovers taste even better the next day, so it's basically meal-prep magic.

What you'll need

Olive oil - A good glug of olive oil gives this soup its rich, comforting base. Since we're going Blue Zones-style here, extra virgin olive oil is the way to go-it adds flavor and all those good-for-you healthy fats.

Onion, carrot & celery - The classic soup-starting trio! These build a solid flavor foundation, so don't rush them-let them soften and get all sweet and delicious.

Fennel - Adds a mild, slightly sweet anise flavor that makes this soup taste just a little extra special.

Garlic - Lots of it. Because a cozy, homemade soup without garlic just isn't a thing in my world.

Herbs - I used a mix of dried basil and oregano here but you can use fresh if you like. Some rosemary and sage are also great additions.

Crushed tomatoes - Use the best quality you can here because it really makes a difference.

Beans - I used a mix of cannellini, borlotti and chickpeas to make the soup hearty, protein-packed, and straight-up satisfying.

Canned beans keep things easy, but if you've got time, cooking dried beans from scratch makes the texture next level.

Potato - This helps naturally thicken the soup and adds a bit of creaminess as it breaks down.

Vegetable stock - A good-quality stock makes all the difference. You can also use water, just season it well and maybe throw in an extra pinch of herbs to make up for it.

Zucchini - I toss it in near the end so it stays tender but doesn't turn to mush.

Small pasta - A handful of tiny pasta, also known as pastina in Italian (like orzo, stellini, or acini di pepe) makes this soup extra cozy.

Pro tip

If you're planning for leftovers, cook the pasta separately and add it to each bowl instead of the pot. That way, it won't soak up all the broth and turn mushy.

How to make Blue Zones minestrone

This is a quick overview with step-by-step photos. The full recipe with detailed steps is in the recipe card at the end of this post.

Heat the olive oil in a large pot over medium heat. Sauté the onion, carrots, celery, and fennel for about 5 minutes, then add the garlic and cook for another minute.

Stir in the tomato paste, oregano, and basil, followed by the crushed tomatoes.

Add the beans, potato, stock, and bay leaves. Bring to a boil, then lower the heat and let it simmer for 20 minutes until the potatoes are tender.

Stir in the zucchini and pasta, and simmer for another 10 minutes until the pasta is cooked. Season to taste, stir in fresh basil, and serve!

Substitutions and variations

Use whatever type of beans you like here - butter beans, Great Northern beans, navy beans or pinto beans are all great. You can also throw in some canned lentils for extra fiber and protein.
To make this longevity minestrone soup gluten free, skip the pasta and toss in some cooked quinoa, rice, or extra potatoes instead.
This is a perfect soup to make when you're having a fridge clearout! Throw in bell peppers, green beans, spinach, or whatever veggies you have on hand.

Recipe tips and notes

For a rich texture without adding cream, blend about 2 cups of the soup and stir it back in before adding the pasta.
Drain and rinse the beans to get of the extra starch and that slightly metallic canned flavor. Your soup will taste fresher and cleaner.
Try to cut all veggies in a similar size - that way, they cook evenly.

What to serve with blue zones minestrone soup

Your favorite crusty bread
Grilled polenta
Some freshly grated Parmesan on top

Leftovers and storage

Let the soup cool, then pop it into an airtight container and stash it in the fridge for up to 4 days. The flavors just get better, so it's even more delicious the next day!
Reheat the soup on the stove over low heat, giving it a stir now and then. Alternatively, heat it up in short bursts in the microwave.
This soup is freezer-friendly! Store it in portions for up to 3 months, but if you plan to freeze it, skip the pasta and add it fresh when serving so it doesn't turn mushy. Just thaw overnight in the fridge and reheat when you're ready.

More easy veggie soup recipes

If you've tried this longevity soup recipe, please rate it and leave a comment below! I'd love to hear how it turned out.

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