Spring Veg Longevity Soup
This nourishing, fibre-rich longevity stew is inspired by the plant-forward diets of the world’s Blue Zones – places where people regularly live long, healthy lives. Packed with beans, greens and simple whole foods, this comforting stew is quick to make, deeply satisfying and perfect for a healthy midweek meal.
Takes 15 minutes
Serves 4
Ingredients
Stew base
- 1 tbsp olive oil 15 ml
- 1 leek
- 2 cloves garlic
- 15 g fresh ginger thumb-sized piece (about 1 tbsp grated)
- ½ red chilli
- 1 litre vegetable stock 4 cups
- 2 × 400 g tins cannellini beans drained (about 500 g drained weight)
- 1 small courgette about 150 g
- 150 g frozen peas 1 cup
- 60 g kale about 2 large handfuls
To finish
- 18 g miso 2 tbsp
- 1 tbsp tamari or soy sauce
- 1 lemon
Instructions
Sauté the base flavours
- Heat 1 tbsp olive oil (15 ml) in a large saucepan over medium heat. Trim the root from the leek, slice it in half lengthways, wash well and finely slice. Peel and finely chop the garlic and ginger. Finely slice the ½ red chilli.
- Turn the heat up slightly and add the leek, garlic, ginger and chilli to the pan. Cook for 2 minutes, stirring, until fragrant and softened.
Sweat the vegetables
- Add 100 ml vegetable stock (about ⅓ cup) and place a lid on the pan. Let the vegetables sweat for 2–3 minutes.
Add the vegetables
- Slice the courgette into small bite-sized pieces and add to the pot along with the 150 g frozen peas (1 cup). Let the stew simmer for about 5 minutes until the vegetables are tender.
Add the broth and beans
- Pour in the remaining vegetable stock to make 1 litre total (4 cups). Drain and rinse the cannellini beans and add them to the pot. Bring to a gentle simmer.
Add the greens
- Remove the tough stems from the kale and tear or slice the leaves into bite-sized pieces. Stir into the stew and cook for 2 minutes until wilted.
Add the miso for depth
- Ladle some hot broth into a small bowl and whisk with the miso (18 g / 2 tbsp) until smooth. Stir this mixture back into the stew.
Finish and serve
- Finely zest half the lemon into the stew, then squeeze in the juice of half the lemon (about 15 ml / 1 tbsp). Add the tamari or soy sauce.
- Taste and adjust seasoning as needed.
- Serve hot with toasted sourdough bread.
