There is this tomato soup(find it herewhich of course is wonderful, but there is also this tomato soup, created according to the philosophy of the Blue Zones – the regions in the world where people live the longest and healthiest lives. A soup inspired by the Mediterranean diet, full of fiber, antioxidants and wholesome ingredients that truly promote longevity.
I absolutely love tomato soup. It’s easy, it’s perfect for autumn and those first chilly days. So, since I was making it anyway, I thought I’d make it just a little more nutritious — a little more of a “longevity tomato soup.” It doesn’t take much more effort to prepare, but it’s so worth it. Because this tomato soup is not only nourishing, but also delicious and satisfying. It’s exactly what we need for a light lunch or a slightly heartier, wholesome dinner.
Why this tomato soup is a “longevity soup”
Tomatoes & Red Peppers Rich in lycopene and vitamin C, they protect against oxidative stress
Red lentils Plant-based protein + fiber that stabilize blood sugar and support heart health.
Carrot Beta-carotene, a precursor of vitamin A, essential for eye health and the immune system
Flaxseeds Omega-3 fatty acids and lignans, which contribute to hormonal balance and anti-aging.
Olive Oil Monounsaturated fats, a cornerstone of the Mediterranean diet and an ally for heart health and longevity.
Ginger Anti-inflammatory, it aids digestion.
How to Store It
- The Soup:: στο ψυγείο σε κλειστό δοχείο έως 3 ημέρες. Μπορείς και να τη βάλεις στην κατάψυξη για έως 2 μήνες.
- The croutons:: σε βαζάκι/τάπερ εκτός ψυγείου έως 1 εβδομάδα (να είναι καλά ψημένα για να μη μαλακώσουν). Αν θες να τα κρατήσεις περισσότερο, βάλε τα στην κατάψυξη και ζέστανέ τα στον φούρνο πριν τα σερβίρεις.
Nutrition (per serving, 1/3 of the recipe)
Calories: 283 kcal, Protein: 11,5 g, Carbs: 37 g, Φυτικές ίνες: 15 g, Fats(mainly healthy fats from olive oil & flaxseeds), Vitamin C: 60% DV, Vitamin A: 70% DV
If you like this recipe, you can also try one of the following:
Oven Baked Tomato Soup with 4 Hidden Veggies
Greek Chickpea soup | Ready in 15 minutes
Spinach and Rice Soup | Ready in 25 minutes, 196 calories
Oven Baked Tomato Soup for Longevity
Ingredients
for the tomato soup:
- 400 gr. tomatoes
- 1 onion cut in 4
- 3-4 garlic cloves
- 2 red peppers
- 2 tbsp olive oil
- 1 carrot
- 100 gr. red lentils
- 300 ml warm water
- 2 tsp flax seeds
- ginger
- raw olive oil
for the croutons:
- 2 slices of bread
- 1 tbsp olive oil
- 1/2 tsp garlic
- 1/2 tsp onion
- 1/4 tsp paprika
- salt and pepper
Instructions
- I start by placing the vegetables (tomatoes, onion, garlic, peppers, carrot) on a baking tray. I toss them with olive oil, salt, black pepper, and smoked paprika. I bake in a preheated oven at 190°C (375°F) for 25 minutes.
- In the meantime, I rinse the red lentils thoroughly and boil them in a small pot of water while the vegetables are roasting. Towards the end, I add a little salt. I drain them and set aside.
- I place the roasted vegetables in the blender. I add the flaxseeds, the lentils, a little ginger, and the hot water, and blend well. My soup is ready.
- To make the croutons, I simply cut the bread into cubes and toss it with olive oil and spices. I bake in the oven at 200°C (390°F) for 5–7 minutes. Halfway through, I give them a quick stir. They’re ready.
- I transfer to a bowl and add some finely chopped parsley or basil and a drizzle of raw olive oil for better absorption of the vitamins.
Notes
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English 
Greek