What soup is eaten by the longest living people?

December 18, 2025 •

4 min read

According to author and researcher Dan Buettner, a hearty, plant-based minestrone is consumed daily by some of the longest-living families in the world, specifically in the Blue Zone of Sardinia, Italy. This simple, nutrient-dense meal is believed to contribute significantly to their remarkable longevity and health.

Quick Summary

The secrets behind the Blue Zones' longevity-boosting soups, focusing on nutrient-rich ingredients. We explore the specific vegetable and legume-based recipes from long-living populations, including the famous Sardinian minestrone and Okinawan miso soup, detailing their health benefits.

Key Points

Minestrone from Sardinia: The longest-lived families in Sardinia eat a plant-based, vegetable, and bean-rich minestrone soup daily.
Plant-Based Ingredients: All longevity soups, including those from Okinawa and Ikaria, heavily feature beans, legumes, and seasonal vegetables.
Rich in Fiber: These soups are exceptionally high in fiber from beans and vegetables, which is crucial for gut health and a strong immune system.
Nutrient-Dense and Simple: Rather than complex recipes, the focus is on simple, whole-food ingredients, often locally sourced.
Promotes Gut Diversity: Consuming a variety of plant foods in these soups helps improve gut diversity, a marker for overall health.
Emphasis on Social Eating: In many Blue Zones, meals like soup are enjoyed socially, adding a lifestyle component to their health benefits.
Healthy Fats and Probiotics: Soups from different Blue Zones incorporate healthy elements like olive oil (Ikaria) and probiotics from miso paste (Okinawa).

The Sardinian Longevity Minestrone

The most famous example of a longevity-promoting soup comes from the mountainous Barbagia region of Sardinia, Italy, a designated 'Blue Zone' where men and women live exceptionally long lives. A key component of their daily diet is a chunky, plant-based minestrone. This soup is not a static recipe but rather a dynamic dish that utilizes whatever seasonal vegetables are available from the family garden.

Core Components of the Longevity Minestrone

The constant, however, is a foundation of legumes and greens. A single bowl is packed with essential fiber, vitamins, and minerals that contribute to a healthy gut microbiome, which is strongly linked to overall health and a robust immune system. A traditional Sardinian minestrone includes:

Beans and Legumes: Garbanzo, pinto, and white beans are common additions, providing a powerful dose of protein and fiber.
Seasonal Vegetables: Whatever is fresh and growing, such as carrots, celery, onions, potatoes, and kale, goes into the pot.
Herbs and Spices: Locally grown herbs enhance flavor and provide additional antioxidants.
A Simple Broth Base: The broth is often water-based, enriched by the vegetables and legumes, and minimally seasoned.

The soup is typically served alongside a slice of sourdough bread and, for some, a small glass of red wine. This meal is a testament to the power of simple, whole-food nutrition.

Soups from Other Blue Zones

While the Sardinian minestrone has gained recent popularity, other Blue Zones also feature nutritious, plant-forward soups in their diets, each contributing to their populations' long, healthy lives. These recipes highlight the common themes of bean and vegetable consumption and minimally processed ingredients.

Okinawan Miso Soup

In Okinawa, Japan, another Blue Zone, a different type of soup is a daily staple: miso soup with vegetables. Okinawan cuisine is known for its emphasis on nutrient-dense, low-calorie foods, and their version of miso soup is no exception.

Broth Base: A dashi broth made from kombu (kelp) is the foundation, providing a savory umami flavor and minerals.
Miso Paste: Fermented soybean paste is added for its probiotic properties, which support gut health.
Vegetables and Tofu: Ingredients like daikon radish, seaweed, and tofu are common additions, offering a variety of textures and nutrients.

Ikarian Chickpea Soup

The inhabitants of Ikaria, Greece, another longevity hotspot, consume a simple but hearty chickpea soup. The soup is built around ingredients that are standard in the Mediterranean diet.

Chickpeas: The star of the dish, providing a substantial amount of protein and fiber.
Vegetables: Onions, garlic, and fresh herbs are used for flavor and nutrients.
Olive Oil: A generous drizzle of extra virgin olive oil is often added at the end, providing healthy monounsaturated fats.

Comparison of Longevity Soups


Feature	Sardinian Minestrone	Okinawan Miso Soup	Ikarian Chickpea Soup
Primary Base	Vegetable and legume broth	Dashi and miso broth	Vegetable broth with chickpeas
Key Ingredients	Beans (garbanzo, pinto), seasonal vegetables (kale, carrots), pasta (optional)	Miso paste, kelp, tofu, vegetables (daikon, mushrooms)	Chickpeas, olive oil, onion, garlic, parsley
Main Nutritional Benefit	High fiber, vitamins, gut health promotion	Probiotics, minerals, low calorie	Plant-based protein, healthy fats
Serving Suggestion	Served with sourdough bread and red wine	Part of a larger meal with rice and side dishes	Drizzled with fresh olive oil
Cultural Context	Daily lunch for sustenance	Integral part of almost every meal	A simple, nutritious main dish

The Longevity Factor: Beyond the Recipe

While the specific ingredients are important, the overarching theme of these soups is their focus on whole, unprocessed, plant-based foods. They are often made with local, seasonal ingredients, ensuring maximum freshness and nutrient content. The act of eating soup itself encourages mindfulness, and in Blue Zone cultures, meals are social events, which are also considered vital for well-being. These soups are not just a meal; they are a tradition of nourishing the body with simple, healthy, and minimally processed ingredients.

Conclusion

Ultimately, there is no single "longest living people" soup, but the common factor is a commitment to simple, plant-based, and fiber-rich meals. The Sardinian minestrone, Okinawan miso soup, and Ikarian chickpea soup all embody this philosophy, proving that simple, homemade cooking with fresh ingredients is a powerful path toward longevity. By incorporating these types of nourishing, plant-forward soups into your diet, you can adopt a key eating habit from the world's healthiest people. For those interested in exploring recipes and lifestyle habits, author Dan Buettner's work on the Blue Zones provides a deeper look into the lives of these populations.

How to Make Your Own Longevity Soup

Here is a simple blueprint for creating your own version of a longevity-promoting soup, inspired by Blue Zone principles:

Start with a Base: Begin by sautéing aromatic vegetables like onions, carrots, and celery in olive oil.
Add Legumes: Incorporate beans, lentils, or chickpeas for fiber and protein. Canned or dried beans both work well.
Build Your Broth: Add water or a low-sodium vegetable broth, along with garlic, herbs, and spices.
Bulk it Up: Add seasonal vegetables and leafy greens, such as kale or spinach.
Simmer and Enjoy: Let the soup simmer to allow flavors to meld. Serve with a garnish of fresh herbs and a drizzle of olive oil.

Following this template, you can create a satisfying and nutritious soup that aligns with the diets of the longest-living people.

Frequently Asked Questions

People in the Blue Zone of Sardinia, Italy, specifically the Melis family, are known for eating a homemade, plant-based minestrone soup every day. The recipe varies based on seasonal availability but always includes beans, legumes, and garden vegetables.

While not all Blue Zones feature the same soup, many have a traditional, plant-based soup or broth as a regular part of their diet. The commonality is the use of whole, fiber-rich, and minimally processed ingredients.

Key ingredients typically include legumes (beans, lentils, chickpeas), a variety of seasonal vegetables, herbs, and a simple water- or broth-based liquid. Some, like the Ikarian soup, use olive oil, while the Okinawan soup uses miso paste.

These soups are high in fiber, which supports gut health and reduces inflammation. They are also packed with vitamins and minerals from the vegetables and legumes, and are low in processed ingredients.

The soup is just one part of a larger lifestyle. Blue Zone diets are 95-100% plant-based and emphasize legumes, whole grains, nuts, and limited meat consumption. Lifestyle factors like regular exercise, strong social ties, and purpose also play crucial roles.

Yes, using canned beans and vegetables is a great shortcut. While traditional recipes use dried beans, canned beans are a quick and easy alternative that still provide high nutritional value. Just be mindful of sodium levels.

The beauty of these longevity soups, particularly the Sardinian minestrone, is that the recipes are flexible and change with the seasons. By using different vegetables and legumes, you can create a wide variety of flavors and textures, preventing boredom and ensuring a diverse nutrient intake.

Not necessarily. The Sardinian minestrone often includes small amounts of whole grain pasta, and it's served with sourdough bread. When consumed in moderation as part of a balanced, plant-based diet, these whole grains are not detrimental and add to the meal's nutritional profile and satisfaction.