This Hearty Vegetable Soup is part of a series of recipes exclusively developed for NOVOS, following the principles of the NOVOS Longevity Diet. While many recipes online cater to specific dietary protocols—like keto, carnivore, or vegetarian—these recipes are designed to focus solely on promoting longevity and building your health for the long term. By combining nutrient-dense vegetables packed with essential vitamins, minerals, and antioxidants, this soup actively supports your healthspan and well-being. Each ingredient is selected for its unique ability to protect your body at a cellular level, reduce inflammation, and nourish you from the inside out.

This recipe was developed by Van Nguyen, a former chef at the legendary French Laundry.

Why These Ingredients Work for Longevity

Carrots

Why they’re beneficial for longevity: Carrots are rich in beta-carotene, which is converted to vitamin A in the body. This powerful antioxidant supports eye health, immune function, and may protect against cognitive decline. Additionally, carrots contain carotenoids that help combat oxidative stress and promote skin health.

Celery

Why it’s beneficial for longevity: Celery is low in calories and packed with antioxidants, including vitamin C, flavonoids, and beta-carotene. These compounds protect cells from inflammation and damage. Celery’s high water and fiber content support digestion and help maintain a healthy weight, which is crucial for longevity.

Onions

Why they’re beneficial for longevity: Onions are rich in quercetin, a potent antioxidant that reduces inflammation, boosts heart health, and supports immune function. The sulfur compounds in onions also promote detoxification and may reduce the risk of certain cancers.

Zucchini

Why it’s beneficial for longevity: Zucchini is high in water content and fiber, making it excellent for hydration and digestion. It also provides vitamin C and manganese, which play key roles in maintaining healthy skin, bones, and immune function. The carotenoids in zucchini have been linked to lower risks of age-related diseases.

Asparagus

Why it’s beneficial for longevity: Asparagus is a nutrient powerhouse, providing folate, vitamin K, and glutathione—a master antioxidant that helps protect cells from damage and supports DNA repair. Asparagus also contains inulin, a type of fiber that promotes a healthy gut microbiome, essential for long-term health.

Tomato Paste

Why it’s beneficial for longevity: Tomatoes are one of the best sources of lycopene, an antioxidant linked to reduced risks of heart disease and certain cancers. Cooking tomatoes (e.g., in tomato paste) increases the bioavailability of lycopene, making it easier for your body to absorb. This antioxidant helps fight oxidative damage and promotes healthy aging.

Vegetable Stock

Why it’s beneficial for longevity: Vegetable stock is an excellent base for soups, providing vitamins and minerals from a variety of vegetables without adding excess calories. It hydrates and supplies electrolytes, supporting healthy kidney function and digestion.

Garlic

Why it’s beneficial for longevity: Garlic is known for its sulfur compounds, which enhance the body’s detoxification processes and support immune health. Regular consumption of garlic has been linked to lower blood pressure, improved cholesterol levels, and reduced risk of chronic illnesses such as cardiovascular disease.

Olive Oil

Why it’s beneficial for longevity: Olive oil is rich in monounsaturated fats and antioxidants like oleocanthal and oleuropein. These compounds have anti-inflammatory properties and support heart and brain health. Studies suggest that regular olive oil consumption is associated with a lower risk of age-related diseases.

Fresh Parsley
Why it’s beneficial for longevity: Parsley is more than just a garnish—it’s a powerful herb rich in vitamins C, K, and A, as well as folate. It contains apigenin, a flavonoid that has been shown to promote healthy cell growth and longevity genes. Parsley also supports detoxification and immune function.

Grated Parmesan
Why it’s beneficial for longevity: Parmesan is a nutrient-dense cheese that provides calcium, phosphorus, and protein. It’s also lower in lactose compared to other cheeses, making it easier to digest for some people. Aged cheeses like Parmesan may promote gut health by providing beneficial probiotics.

Crushed Red Pepper Flakes

Capsaicin, the active compound in red pepper flakes, has been shown to support cardiovascular health by improving blood flow and reducing inflammation. Capsaicin may also help regulate appetite and support a healthy metabolism, which is crucial for healthy aging.

Hearty Vegetable Soup

Serving: 2-4

Prep time: 10 min

Cooking time: 40 min

Calories per serving: 116 kcal

INGREDIENTS:

• 1 cup chopped and peeled carrot
• 1 cup chopped celery
• ½ cup chopped white or yellow onion
• 1 cup sliced zucchini
• 6 stalks of asparagus, chopped
• 2 Tablespoons tomato paste
• 5 cups vegetable stock or chicken stock
• 2 cloves garlic, peeled and minced

Optional toppings:

• Fresh parsley, chopped
• Grated Parmesan
• Crushed red pepper flakes

PREPARATION:

1. Heat 2 tablespoons of olive oil in a large stockpot over medium heat. Add the chopped carrots, celery, and onion. Season with a pinch of salt and pepper. Sauté for 10-15 minutes, stirring occasionally, until the vegetables are softened and start to brown slightly.
2. Add the tomato paste to the pot and cook for an additional 5 minutes, stirring constantly. This step deepens the flavor of the soup and creates a rich, savory base.
3. Pour in your choice of vegetable or chicken stock, scraping down the bottom of the pot to release any caramelized bits. Add the minced garlic and bring the soup to a boil, then reduce the heat to low and let it simmer for 20-25 minutes, or until the carrots are tender.
4. Stir in the sliced zucchini and asparagus during the last 5 minutes of cooking. These delicate vegetables cook quickly, preserving their color and nutrient content.
5. Ladle the soup into bowls and garnish with freshly chopped parsley, grated Parmesan, or a pinch of crushed red pepper flakes for a kick of heat.

Optional Addition: If you have leftover chicken in your fridge, shred it and stir it into the soup for a heartier chicken vegetable variation.

Check out our full collection of recipes designed to support your longevity goals. For a more comprehensive approach, download the NOVOS Life app to gain insights into your lifestyle, Biological Age and receive personalized guidance.