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.

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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)

FAQs

What soup is eaten by the longest living family? ›

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 do the blue zones eat for breakfast? ›

In blue zones regions, the routine is similar. Ideally, breakfast or the first meal of the day consists of protein, complex carbohydrates (beans or veggies) and plant-based fats (nuts, seeds, oils) and a majority of the day's calories are consumed before noon.

Is Blue Zones legit? ›

A top scientific expert has slammed the popular Blue Zone theory of healthy living - calling it 'fraudulent' and 'unscientific'. Said to be based on 'groundbreaking research' analyzing the lifestyles of people in 'healthy' countries, the Blue Zone phenomenon supposedly holds the key to long, disease-free lives.

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.

What is a soup that has never stopped cooking? ›

Notable examples include beef and goat noodle soup served by Wattana Panich in Bangkok, Thailand, which has been cooking for over 49 years as of 2024, and oden broth from Otafuku in Asakusa, Japan, which has served the same broth daily since 1945.

How many eggs do blue zones eat? ›

Unlike other breads made from white flour, sourdough bread doesn't cause spikes in blood sugar. Substitute sourdough or 100% whole-grain bread for white bread, and be mindful of your serving size. People in Blue Zones areas typically eat an egg every other day, or 3 per week.

What cheese do blue zones eat? ›

Avoid dairy when possible. If cheese is a must, try ice-cube size portions of sheep (pecorino) or goat (feta) cheese to flavor foods. If you eat eggs, limit intake to three times a week.

What is the #1 healthiest food in the world? ›

Top 10 Foods for Health
  • Whole grains. ...
  • Beans and lentils. ...
  • Fish. ...
  • Berries. ...
  • Winter squash. ...
  • Soy. ...
  • Flaxseed, nuts and seeds. ...
  • Organic yogurt. Men and women between 19 and 50 years of age need 1000 milligrams of calcium a day and 1200 milligrams if 50 or older.

What single food can you survive on the longest? ›

It is argued that the single, most complete food a human needs to survive is human breast milk. Other foods may be nutritious but inevitably lack certain vitamins, minerals, etc.

Do Blue Zones eat rice? ›

People in Blue Zones areas eat whole foods. Whole foods are not processed in factories—they're made with ingredients that are recognizable as coming from the earth, like rice, corn, soy, fruits, and vegetables, or prepared food like tofu or manna bread.

What kind of bread do they eat in Blue Zones? ›

People in Sardinia's Blue Zones eat Sourdough everyday. Low in gluten it also lowers glycemic load of your entire meal by up to 25%. That means, your calories are more likely to be used for energy than belly fat.

Do blue zones drink coffee? ›

In addition to a daily cup of coffee, blue zones centenarians drink water, tea and wine. While coffee is often a hotly-debated health topic, it's shown to carry many health benefits. Most centenarians in blue zones regions drink up to two or three cups of black coffee per day!

How much sleep do people in blue zones get? ›

The data suggests that most get less than seven hours of sleep each day. For your body to fight off and prevent certain chronic diseases, optimal sleep is a must. To shed stress and lower the risk of heart disease, centenarians in blue zones regions ensure that they get seven to nine hours of rest.

Do blue zones drink milk? ›

Small amounts of sheep's milk or goat's milk products—especially full-fat, naturally fermented yogurt with no added sugars—a few times weekly are okay in a Blue Zones diet. Goat's and sheep's milk products do figure prominently in the traditional menus of both the Ikarian and Sardinian blue zones.

What foods do the longest living people eat? ›

They eat more fruits and vegetables and foods made from soybeans than the typical western diet. Popular foods include heart-healthy fish, bitter melons, sweet potato, tofu, garlic, brown rice, green tea and shiitake mushrooms.

What was Julia Child's favorite soup? ›

Let's test her vichyssoise recipe to find out! Soup was one of Julia Child's favorite things to eat, and reportedly, her absolute favorite was vichyssoise.

What did the longest living family eat every day? ›

Besides sharing favorable genes, the researcher says that the family members all have something else in common that could help explain their exceedingly long lives. Every day, they eat the same thing for lunch: sourdough bread, a three-bean minestrone soup, and a small, two- to three-ounce glass of red wine.

Which soup is cooking for over 45 years? ›

Wattana Panich's broth has now been simmering for nearly half a century. People are flooding to social media over a restaurant which serves '50 year old soup'. A restaurant in the Ekkamai neighborhood of Bangkok, Thailand has become known for simmering the same broth in the same pot for over 45 years.

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