Blue Zone-Inspired White Bean & Kale Soup

If you’re looking for a simple, nutrient-packed meal that aligns with Blue Zone principles, this White Bean & Kale Soup is the perfect addition to your repertoire. It’s hearty yet light, filled with plant-based protein, fiber, and immune-supporting ingredients. Inspired by the longevity diets of regions like Sardinia, Italy and Ikaria, Greece — where beans, greens, and nourishing broths are dietary staples — this soup delivers both comfort and nutrition in every bite.

Why This Soup is Blue Zone-Approved

In Blue Zones (regions of the world where people live the longest and healthiest lives), meals are centered around whole, nutrient-dense ingredients. This soup spotlights some of their go-to longevity foods, especially beans!

White Bean, Mushroom & Kale Soup Recipe

Ingredients:

• 2 cloves garlic, minced

• 4 large shiitake mushrooms (or a cup of White Button), sliced thin 

• 1 bunch of kale, stems removed, chopped

• 32 oz bone broth (I love FOND brand!)

• 2 jars/cans white beans, rinsed (I love Jovial brand — glass jar, no rinsing needed!)

• ½ cup grated pecorino cheese (optional — more for topping)

• 1/4 cup Extra virgin olive oil (EVOO — more for topping)

• Crushed red pepper, to taste

• Fine Himalayan or sea salt, to taste

Instructions:

Blend the beans - In a blender or food processor, puree 1 jar/can of white beans with about 1 cup of bone broth until smooth. Set aside for when needed.

Sauté the aromatics - In a large pot, heat 1/4 cup of EVOO over medium heat. Add the minced garlic and sliced mushrooms, sautéing for a few minutes until fragrant. Season with a pinch of salt and crushed red pepper.

Wilt the greens - Add the chopped kale to the pot, season with another pinch of salt, and drizzle a little more EVOO over the top. Stir to coat.

Build the broth - Add the pureed bean mixture to the pot, followed by the remaining bone broth and the second jar/can of whole white beans. Stir well.

Simmer & enrich  - Bring the soup to a boil, then reduce heat and let it simmer for about 10 minutes. Stir in the grated pecorino cheese, allowing it to melt into the broth. Taste for seasoning.

Serve & enjoy  -  Ladle into bowls, add a little extra EVOO and cheese if desired, and enjoy this warm, nourishing bowl of goodness.

Make It Your Own:

Vegetarian option - Swap the bone broth for vegetable broth.

This soup is a great make-ahead meal and actually gets better the next day as the flavors deepen.  If you’re not a fan of mushrooms, they can be easily omitted.

It keeps for 4 days in the fridge and freezes well.  

Pair it with a slice of sourdough or gluten free bread.

Enjoy this easy, longevity-boosting meal that’s as delicious as it is nourishing!

Learn more about Blue Zones and their longevity secrets here: Blue Zones Website.