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)

FAQs

Is the Blue Zone diet legit? ›

A healthy diet is one of the Blue Zones' 'Power 9,' but Dr Newman told The Sydney Morning Herald that there is no proof supporting the Blue Zone diet advice. He said: 'People are being sold this illusion there are these islands where people live forever. Look at the number of people who buy into the dietary advice.

What do 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.

Do people in Blue Zones eat eggs? ›

Eggs are consumed in all five Blue Zones diets, where people eat them an average of two to four times per week. Cut down your consumption of cow's milk and dairy products such as cheese, cream, and butter. Try unsweetened soy, coconut, or almond milk as a dairy alternative.

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 are the criticism of Blue Zones? ›

Generalization: Critics argue that the Blue Zone theory oversimplifies the complexities of longevity and health. The concept tends to focus on commonalities across these regions, such as diet and lifestyle, while overlooking the significant variations within and between them.

Can you eat bread on the Blue Zone diet? ›

People in Blue Zones areas eat very little bread, but when they do, they predominantly eat sourdough. 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.

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.

Do blue zones eat bananas? ›

In his opinion, it doesn't matter what fruit you consume. "Some would argue that berries are healthier than bananas, but the best fruit to eat is the fruit that you'll actually eat," says Buettner. He does caveat, however, that fruit is most often consumed as dessert in the Blue Zones.

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.

Do blue zones eat pasta? ›

You can use any type of pasta shape, but to make it totally blue zones, be sure to use pasta made of 100 percent whole wheat. If you are sticking to a gluten-free diet, you can also find pasta made from brown rice or quinoa. You can adjust recipe serving sizes for leftovers (and company!) in your menu.

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 was Julia Child's favorite soup? ›

Soup was one of Julia Child's favorite things to eat, and reportedly, her absolute favorite was vichyssoise. Leek and potato soup, known as potage parmentier in French, is a classic base soup recipe. What sets vichyssoise apart is the addition of cream—and the fact that it is traditionally served chilled.

Which soup is cooking for over 45 years? ›

The giant pot of neua tune, a beef stew popular in the Thai capital, has been simmering since owner Nattapong Kaweenuntawong was a child, more than 45 years ago. Growing up studying the exact flavor profile of the stew from his father, Kaweenuntawong now balances the flavor himself daily.

Has the zone diet been proven to work? ›

BOTTOM LINE: The Zone diet focuses on eating a specific ratio of macronutrients to combat inflammation. Though the eating pattern may be linked to several benefits, the proponents of the diet also make many strong and unfounded health claims around its efficacy.

Can you lose weight on the Blue Zone diet? ›

It's important to point out that weight loss isn't a big focus of the Blue Zone diet. Instead, the messaging around the diet stresses longevity, happiness, and good nutrition. That said, it's possible to lose weight on this diet.

Does the Blue Zone work? ›

The blue zones areas of the world share and benefit from a set of habits that we call the Power 9: practices that—together—increase longevity, health, and happiness. Our research has shown that these sets of behaviors and outlooks benefit people in these ways: Longer, healthier life.

Is Blue Zone diet good for weight loss? ›

The Blue Zones Diet May Help You Lose Weight

While the blue zones diet isn't designed to be a weight loss plan, its emphasis on plant-based foods may lead to weight loss. “Plant foods are really filling because they have more fiber,” Cassetty says.

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