Longevity Creamy Butter Bean & Veggie Soup

This recipe is inspired by the way people eat in the Blue Zones — regions of the world where people are known to live the longest, healthiest lives (like Okinawa in Japan, Sardinia in Italy, Ikaria in Greece, Nicoya in Costa Rica, and Loma Linda in California). While they don’t eat this exact soup, the pattern is very similar: beans + vegetables + herbs + simple whole foods made into warm, nourishing meals.

And the best part? This soup is ready in just 20 minutes.

Why This Soup Supports Longevity

Blue Zones eating isn’t about strict rules — it’s about simple, consistent habits. One of the biggest patterns researchers found is that long-living populations eat:

• A lot of legumes (beans/lentils)
• Vegetables daily
• More fiber than the average Western diet
• Minimal processed foods
• Mostly plant-based meals
• This soup checks all those boxes. It’s loaded with white butter beans, veggies, and spinach — all of which provide key nutrients that support gut health, heart health, and stable energy.

Why fiber matters so much

Fiber is one of the most underrated longevity nutrients. A higher fiber intake is linked to:

• better digestion + regularity
• healthier gut microbiome
• lower inflammation
• improved cholesterol levels
• better blood sugar control
• increased fullness (helps with healthy weight maintenance)

And honestly… what better way to eat more fiber than a big cozy bowl of soup in winter?

Longevity Creamy Butter Bean & Veggie Soup

Prep Time: 10 minutes  Cook Time: 20 minutes  Total Time: 30 minutes  Servings: 4

Ingredients

• 1–2 tbsp olive oil
• 1 small leek, chopped
• 3–4 cloves garlic, minced
• 2 carrots chopped
• 2  celery ribs chopped
• 1/2 small cauliflower cut into small pieces
• 1 bell pepper chopped
• 4 cups vegetable broth
• ¼ cup cashews (if you want very creamy add 1/2 cup cashews)
• 1 can (or ~1½ cups cooked) white butter beans, drained & rinsed
• 2–3 cups fresh spinach

• Spices that taste amazing here:

• 1/2 tsp smoked paprika
• 1 tsp all purpose seasoning
• 1/8 tsp turmeric
• 1 tsp salt
• 1/8 tsp black pepper, 
• 1/8 tsp cayenne pepper 

Instructions

1. Bring a medium-large pot or deep pan to medium heat. Drizzle in olive oil, then add chopped leeks. Sauté until soft, about 3–4 minutes.
2. Stir in garlic and spices. Cook for 30 seconds until fragrant.
3. Add all chopped vegetables to the pot and stir well.
4. In a blender, combine: 4 cups vegetable broth and ¼ cup cashews.  Blend until completely smooth and creamy.
5. Pour the creamy broth into the pot. Bring to a gentle boil, then reduce heat, cover, and cook on medium/medium-low for 20 minutes, until veggies are tender.
6. Optional texture trick (highly recommended!)
   Before adding beans and spinach, scoop out 1 cup of soup, blend it until smooth, then pour it back into the pot.
   This makes the soup thicker, creamier, and more luxurious.
7. Stir in white butter beans and spinach. Cook 1–2 minutes until spinach wilts.
8. Serve warm with your favorite bread, sourdough, or crackers — and enjoy!

Tips for the Best Flavor

1. Leeks + garlic are the flavor foundation — don’t rush them.
2. For extra richness, add a squeeze of lemon juice at the end.
3. If you want it even creamier, blend 2 cups of soup instead of 1 cup.
4. This soup stores beautifully and tastes even better the next day.

Storage + Meal Prep

• Fridge: 4–5 days in an airtight container
• Freezer: up to 3 months
• Reheat: stovetop is best, add a splash of broth if thickened