20+ Blue Zone Soup Recipes (2024)

By: Author Lisa Viger Gotte

Posted on Last updated:

Try any or all of these delectable soups inspired by Blue Zones, featuring wholesome ingredients such as sweet potatoes, beans, and leafy greens. Packed with antioxidants, fiber, vitamins, and minerals, these soups offer a nutritious and flavorful way to support overall well-being and may even promote longevity.

20+ Blue Zone Soup Recipes (1)

What is a Blue Zone?

A Blue Zone is a region where people tend to live longer, healthier lives, with a higher likelihood of reaching the age of 100. These areas, like Sardinia, Ikaria, as well as Okinawa, Japan, and Nicoya, Costa Rica, are studied for their lifestyle and dietary habits, which may contribute to longevity.

What Diet Promotes Longevity?

A diet promoting longevity typically includes plant-based foods like vegetables, fruits, whole grains, legumes, nuts, and seeds. It limits or eliminates red meat, and uses little processed foods or sugar.

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Share Some Soup With Friends!

Eating with friends is healthy because it fosters social connections, reduces isolation and promotes mental well-being. Socially engaged meals encourage mindful eating and healthier food choices. Sharing meals provides emotional support, reducing stress, and enhancing the overall dining experience. Studies in longevity-focused regions suggest that strong social ties, including communal meals, contribute to a longer and healthier life.

20+ Healthy Blue Zones Soups Ikarian Sardinian Plant Based

Try some of these tasty soups that are inspired by the longevity-promoting Blue Zone diets of places like Ikaria, Sardinia, and others. These plant-based soups feature wholesome ingredients including legumes, vegetables, and herbs. They're delicious and also foster well-being and vitality.


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Fasolada-Greek White Bean Soup

Photo Credit:greenbowl2soul.com

A traditional Greek white bean soup, brimming with tender beans, tomatoes, herbs, and olive oil. A comforting, healthy, and flavorful Mediterranean classic.


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Vegan Sweet Potato Soup Recipe

Photo Credit:www.easyanddelish.com

Inspired by Blue Zone regions with lots of longevity, this is a nourishing soup filled with sweet potatoes and wholesome ingredients for vitality and well-being.


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Kohlrabi Soup (with Kohlrabi Greens)

Photo Credit:www.chocolatemoosey.com

Flavorful, nutrient-packed soup featuring tender kohlrabi bulbs and their nutritious greens, creating a wholesome and healthy meal.


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Easy Vegetarian Borscht Soup

Photo Credit:happykitchen.rocks

A vibrant Russian soup with beets, cabbage, and a touch of vegan sour cream. Simple, nutritious, and packed with hearty flavors.


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Pumpkin and Sweet Potato Soup

Photo Credit:www.eatingworks.com

This creamy pumpkin and sweet potato soup is bound to be your next favorite healthy Blue Zone recipe. It’s smooth, velvety, and full of savory pumpkin flavor.


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Mushroom Barley Soup

Photo Credit:greenbowl2soul.com

Hearty, earthy, and comforting. Tender mushrooms and chewy barley simmered in a flavorful broth, perfect for a cozy, nourishing meal.


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Creamy Vegan Sweet Potato Lentil Soup

Photo Credit:happykitchen.rocks

A blend of sweet potatoes, lentils, and aromatic spices, creating a nourishing, plant-based dish, rich in flavor and comfort.


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Healthy Zucchini Soup with Potatoes and Parsley

Photo Credit:plantbasedandbroke.com

A nutritious and vibrant blend of zucchini, potatoes, and fresh parsley, yielding a light, flavorful, and wholesome soup.


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Lentil Kale Soup

Photo Credit:veganonboard.com

A nutrient-dense blend of lentils and vibrant kale simmered in a savory broth with aromatic spices. Healthy and delicious!

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Vegetable Tortilla Soup

Photo Credit:thedizzycook.com

A customizable, healthy lunch or dinner featuring a rich tomato base, veggies, and crunchy tortilla strips. Make it your own with toppings like avocado and lime.


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Lentil Potato Soup

Photo Credit:nibbleanddine.com

A hearty, satisfying, plant-based soup with hearty lentils and potatoes, simmered in aromatic broth, rich and nourishing.


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Instant Pot Quinoa Vegetable Soup

Photo Credit:www.spiceupthecurry.com

A nutrient-dense blend of quinoa and a medley of fresh vegetables, cooked in the Instant Pot for a wholesome, time-efficient meal.


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Instant Pot Vegetable Barley Soup

Photo Credit:thebellyrulesthemind.net

Hearty, quick-cooking soup filled with barley, assorted vegetables, and flavorful herbs, perfect for a nutritious and time-saving dinner.


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Vegan Sweet Potato And Butternut Squash Soup

Photo Credit:neilshealthymeals.com

A creamy, flavorful blend of sweet potatoes and butternut squash, enriched with plant-based goodness for a comforting, nourishing bowl.


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Sweet Potato Kale Soup (Vegan)

Photo Credit:www.therusticfoodie.com

A nourishing plant-based soup that combines sweet potatoes and kale for a vibrant, delicious, and health-promoting meal.


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Winter Squash and Apricot Soup V, GF

A velvety blend of roasted squash and sweet apricots, delicious spices, and a hint of sweetness, a comforting healthy bowl.


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Roasted Garlic Kabocha Soup with Kale Recipe

Photo Credit:www.rachaelhartleynutrition.com

A super healthy blend of roasted kabocha squash, creamy garlic, and hearty kale, creating a flavorful, nutritious soup to savor.


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Vegan Ramen with Rice Noodles, Tofu and Vegetables

Photo Credit:happykitchen.rocks

A savory bowl of plant-based goodness featuring yummy rice noodles, tasy tofu, and colorful veggies in delicious broth.


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Lentil Sweet Potato Stew Recipe

Photo Credit:www.acedarspoon.com

A hearty, vegan soup filled with tender lentils, vibrant sweet potatoes, and aromatic spices, offering warmth and nourishment in every spoonful.


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Vegan Ikarian Longevity Soup Blue Zone Recipe

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Lisa Viger Gotte

Hello! I’m Lisa, a vegan artist, photographer, author, Vegan Life Coach Educator, and RYT 200 yoga teacher. I love showing others how simple and delicious a plant-based diet can be. I draw and paint, cook, write, take lots of pics, eat lots of chocolate, and practice gratitude daily.

20+ Blue Zone Soup Recipes (2024)


What soup is eaten by the longest living people in the world? ›

But one recipe that has been around for ages is minestrone soup. This soup is thought to help you live a long and healthy life. The Melis family, who hold the Guinness World Record for the oldest combined age for nine siblings, have enjoyed this dish for years.

What is the sardinian minestrone soup made from? ›

What is this? There are a lot of versions of Sardinian minestrone around but most start with is a soffritto (onion, celery and carrot) and then layers vegetables, beans and broth.

What is the best soup when your not feeling well? ›

9 Healthy Soups to Eat When You're Sick—And Sick of Chicken Noodle
  1. Summer vegetable soup with shrimp and lemon. ...
  2. Chicken and tortellini soup. ...
  3. Apple-sauerkraut soup. ...
  4. Mexican chickpea and quinoa soup. ...
  5. Creamy kale and white bean soup. ...
  6. Thai red curry noodle soup. ...
  7. Roasted cauliflower soup. ...
  8. Ham and white bean soup.
Jun 14, 2023

Do Italians eat minestrone every day? ›

A bountiful dish that is eaten every day for lunch by some of the world's longest-lived families in Sardinia, Italy. It can be made with seasonal vegetables from the garden, but always includes beans and fregula, a toasted pebble-size semolina pasta that is popular in Sardina.

What is the No 1 soup in the world? ›

According to the Taste Atlas Awards, the international food database, the Filipino favorite, Sinigang, is hailed as the best soup in the world.

Can you live off soup for a month? ›

As the soup diet usually only lasts for 7-14 days, it's not recommended in the long term. The NHS also highlights how very low-calorie diets like this often lead to short term weight loss, but it's likely that you'll put some or all of the weight back on once you go back to eating normally.

What is Olive Garden minestrone soup made of? ›

Ingredients- 2 Tbs olive oil; 1 onion diced (1 cup); 1 celery diced; 1 carrot, peeled & diced; 1 zucchini, chopped; 2 tsp minced garlic; 14 oz can diced tomato; 32 oz vegetable stock; 1 bay leaf; 1 1/2 Tbs Italian seasoning; 2 Tbs tomato paste; 15 oz canned small white beans, rinsed drained; 15 oz canned kidney beans ...

What soup is eaten by the longest living family? ›

One stand-out recipe that has been around for centuries and is said to be the secret to a long and healthy life is minestrone soup. This soup has been enjoyed for years by the Melis family who have the Guinness World Record title for the highest combined age for nine living siblings.

Which soup eaten by longest living people in the world is so simple and perfect for rainy day? ›

Dan Buettner, author of The Blue Zones series, says minestrone is a 'bountiful dish that is eaten every day for lunch by some of the world's longest-lived families in Sardinia'. This Italian soup has many variations and no set recipe, but it usually contains lots of vegetables and pasta.

What soup is good for cough and phlegm? ›

Which soups can help with a cough that brings up phlegm? Soups with ingredients like loquat leaf, apricot kernel, and bitter almond are believed to be effective in reducing phlegm. You can also try soups with herbs like platycodon root and fritillary bulb, which are believed to have expectorant properties.

What soup to eat when you have diarrhea? ›

Try light meals of clear soups, such as chicken soup or bouillon cubes dissolved in hot water. Drink plenty of fluids to replace what you are losing with diarrhea. Stay hydrated by sipping clear liquids throughout the day. High-protein foods, such as skinless chicken or scrambled eggs.

What soup is good for stomach aches? ›

Chicken soup is a staple for upset stomachs for a reason. It provides vitamins, protein and other nutrients, and it can help keep you hydrated. You don't need to use a lot of different ingredients to get the benefits either. This basic chicken soup recipe can help you feel better in no time.

What do Sicilians eat every day? ›

A Sicilian Mediterranean Diet example:

A brioche or croissant for breakfast OR 1 slice of bread, toast, or cereals for breakfast with honey or jam. A portion of fruit 2 times per day (as snacks) A portion of vegetables 2 times per day. A portion of fish 3 times a week.

Is Olive Garden minestrone soup healthy? ›

Minestrone soup

Olive Garden has a few choices for its unlimited soups and its minestrone is one of the healthiest. This vegan version of the traditional Italian vegetable soup has tomato-based broth, beans, fresh veggies, and small, shell-shaped pasta.

Is minestrone soup good for your gut? ›

It keeps the gut healthy

Minestrone is rich in fiber, which helps the intestines stay healthy.

What foods do the longest living people eat? ›

Follow a mostly plant-based diet – Blue Zone centenarians follow a predominantly plant-based diet, eating 95-100% plant-based. They primarily eat a variety of in-season fresh vegetables and fruits, whole grains and beans.

What food can keep you alive the longest? ›

The 10 Best Foods for Longevity
  • Nuts. ...
  • Seeds. ...
  • Berries. ...
  • Pomegranate. ...
  • Beans. ...
  • Mushrooms. ...
  • Onions and Garlic. ...
  • Tomatoes. An abundance of health-promoting nutrients can be found in tomatoes – lycopene, vitamins C and E, beta-carotene and flavanol antioxidants, to name but a few.

What did the longest living person eat? ›

The Adventist Health Study 2, which has been following 96,000 Americans since 2002, found that the people who lived the longest were not vegans or meat-eaters. They were “pesco-vegetarians,” or pescatarians, people who ate a plant-based diet including a small portion of fish, up to once daily.

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