Blue Zones-style soups and stews

A pot of beans is part of every Blue Zone, from minestrone in Sardinia to black bean soup in Nicoya. The soups and stews here bring pulses, wholegrains and lots of vegetables and have at least 7 out of 10 points in our Blue Zones diet score.

Blue Zones-style soups and stews

Vegan Mediterranean lentil soup with turmeric and lemon – 380 kcal
Moroccan chickpea stew – 350 kcal
Turkish lentil soup (mercimek) – 250 kcal
Vegan Moroccan harira soup with lentils and chickpeas – 340 kcal
High-protein Mediterranean lentil stew with feta – 380 kcal
Creamy tomato and coconut soup with tofu – 400 kcal
Carrot and ginger soup – 150 kcal
Vegan sweet potato stew – 360 kcal
Savoury vegan lentil and vegetable stew – 390 kcal
Vegan white cabbage and bean stew with caraway and potatoes – 323 kcal
Vegan chickpea and spinach stew with potatoes – 360 kcal
Creamy squash soup with chickpeas – 350 kcal
Vegan lentil and sweet potato stew – 380 kcal
Vegan tomato and lentil stew – 310 kcal
Potato and carrot soup with smoked tofu – 350 kcal
Vegan avocado and pea soup with mint – 340 kcal
Vegan red cabbage and pear soup with walnuts – 240 kcal
Vegan lentil and carrot stew – 350 kcal
Tuscan white bean stew – 320 kcal
Tomato coconut soup with roasted chickpeas – 340 kcal
Gluten-free lentil stew with savoy cabbage and potatoes – 370 kcal
Quick spinach and coconut soup with chickpeas – 280 kcal
Quick tomato and lentil soup – 280 kcal
Pea soup with mint – 200 kcal

Frequently asked questions

Why are there beans in so many soups?

People in all five Blue Zones eat pulses; Dan Buettner suggests at least half a cup of cooked beans a day. That’s why they earn a lot of points in our Blue Zones diet score. Tinned beans work just as well – rinse them well.

Can I make the soups ahead?

Yes. Most soups and stews keep for two to three days in the fridge and freeze well in portions. Add fresh herbs, nuts and seeds just before serving.

How are the recipes chosen?

Soups and stews with at least 7 out of 10 points in our Blue Zones diet score. Points come from pulses, wholegrains, several kinds of vegetables, fruit, nuts or seeds, olive oil and oily fish, among others; processed meat, red meat and a lot of salt take points away.

Is this a health promise?

No. The recipes describe a way of eating modelled on the Blue Zones; they don’t treat any condition. If you have a medical condition, talk to your GP.

Related ideas

Plan and calculate

Blue Zones-style meal plan