Easy Longevity Soup Recipe: Healthy Vegan Meal with Frozen Vegetables

Introduction

Searching for a nourishing meal that’s both hearty and hands-off? This Easy Longevity Soup is a vibrant vegan dish packed with nutrients and flavor—all made effortless by using frozen vegetables. It’s the kind of recipe you’ll keep coming back to, as it brings comfort and health to your table with minimal prep, perfect for busy weeknights or simple meal prep.

Why You’ll Love This Longevity Soup

What sets this soup apart is its incredible simplicity and versatility. By using frozen vegetables, you save time on chopping while still packing your meal with fiber, vitamins, and minerals. The medley of beans, veggies, and gentle spices makes this soup a crowd-pleaser, appealing to both plant-based eaters and anyone wanting a wholesome, satisfying lunch or dinner.

Building a Nutritious Foundation

Longevity soups often take inspiration from Blue Zones around the world—regions where people live longer, healthier lives. This recipe embraces those healthy patterns by mixing fiber-rich beans, leafy greens, and a variety of vegetables in a savory broth. A little olive oil and fresh herbs add depth, making each spoonful comforting and energizing.

Effortless Preparation with Frozen Vegetables

Using frozen mixed vegetables is an easy way to add color, texture, and nutrition without spending extra time cutting and cleaning. They’re flash-frozen at their peak to lock in nutrients, and you can choose a blend that matches your favorite flavor profile—think broccoli, peas, corn, carrots, or green beans.

Hearty, Healthy, and Satisfying

Once your soup is simmering, the coconut or olive oil promotes satiety, while the medley of beans and grains offers plant-based protein for staying power. Add aromatics like garlic and onion (fresh or frozen), and round off with a generous serving of greens. It’s a one-pot meal that’s as restorative as it is delicious.

Nutritional Value and Serving Size

This easy longevity soup makes about 4 hearty servings. Each bowl features roughly 250–300 calories, packed with plant protein, dietary fiber, vitamin C, and potassium—making it an excellent fit for health-conscious meal planners, vegans, and anyone inspired by longevity diets.

2 tablespoons olive oil or coconut oil
1 onion, chopped (fresh or frozen)
3 cloves garlic, minced (or 1 tablespoon frozen garlic)
1 pound (about 4 cups) frozen mixed vegetables (carrots, peas, green beans, corn, etc.)
1 can (15 oz) low-sodium diced tomatoes
1 can (15 oz) cannellini or navy beans, drained and rinsed
4 cups vegetable broth (low sodium)
1 cup chopped kale or spinach (fresh or frozen)
1 teaspoon dried oregano
1 teaspoon dried thyme
Salt and pepper to taste
Juice of 1/2 lemon (optional, for brightness)
Fresh parsley or chives for garnish

💡Meal Planning Tip: Save this recipe to automatically generate an organized shopping list with all ingredients sorted by store section. Make your next grocery trip and weekly meal planning a breeze with CookifyAI.

Instructions

1. Heat the olive oil in a large pot over medium heat. Add the onion and sauté for 3–4 minutes (skip if using frozen and add with vegetables).
2. Add the garlic and cook for another 30 seconds until fragrant.
3. Stir in the frozen mixed vegetables and sauté for 2–3 minutes until they just begin to thaw.
4. Pour in the diced tomatoes, beans, and vegetable broth. Add oregano, thyme, salt, and pepper. Stir well to combine.
5. Bring the soup to a gentle boil, then reduce to a simmer. Cover and cook for 15–20 minutes.
6. Stir in the kale or spinach and continue to simmer for 2–3 more minutes until wilted.
7. Taste and adjust seasonings as needed. Add lemon juice if desired for brightness.
8. Ladle into bowls and garnish with fresh parsley or chives. Serve hot with whole grain bread if desired.

Weekly Meal Planning

This vegan soup is ideal for batch cooking and fits beautifully into any weekly meal plan. Save and schedule this recipe with CookifyAI to organize your meal calendar and generate a precise shopping list that consolidates ingredients across all your planned dishes.

Planning Benefits:

• Automatically calculates total ingredient quantities for the whole week
• Organizes items by grocery store section for quick shopping
• Prevents duplicate purchases and forgotten ingredients
• Streamlines meal prep so you eat healthier with less stress

Pro tip: When batch cooking, scale this recipe with CookifyAI—the smart planner will adjust every ingredient in your list to match your servings for the week, lowering food waste and saving time.

Cook and Prep Times

Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes

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Enjoy a bowl of this Easy Longevity Soup—nourishing, delicious, and simple enough to fit into the busiest schedule!