Broccoli & White Bean Soup
Written By Lisa Roberts
If you want repeatable longevity that’s faster than take-out or delivery, and far less expensive, start here: Broccoli & White Bean Longevity Soup.
Made with frozen broccoli, frozen peas, a can of white beans, and a box of unsalted bone broth, the soup takes about 15 minutes to make. It’s satisfying, and each bowl delivers approximately 16 grams of protein and 8 grams of fiber.
I like to say that longevity is created from recipes you have on repeat.
Why This Soup Works
1. Protein & Fiber: Why it’s comforting
Slows digestion in a good way
Keeps blood sugar stable
Feeds beneficial gut bacteria
Helps you feel full without feeling heavy
2. Beans Support the Heart, Brain & Microbiome (and Keep You Full)
Beans are one of the most consistently studied foods in long-lived populations.
They provide:
Soluble fiber that helps lower LDL cholesterol
Protein that supports muscle
Slow-digesting carbohydrates that help stabilize blood sugar
3. Broccoli Supports Blood Vessels and the Liver
Broccoli belongs to the cruciferous vegetable family.
These vegetables contain natural plant compounds that have been studied for:
Helping blood vessels stay flexible
Supporting your body’s natural hormone processing
Assisting your liver’s built-in cleanup systems
Even Hippocrates wrote about cruciferous vegetables in therapeutic preparations for women’s health over 2,000 years ago. We’ve known for a long time that simmered greens are restorative.
4. Olive Oil Helps You Absorb What Matters
Some nutrients in broccoli and peas — like lutein — are fat-soluble. That means your body absorbs them better when you eat them with a healthy fat like olive oil.
Olive oil:
Improves absorption
Adds anti-inflammatory plant compounds
Makes everything taste better :)
This Is What Longevity Looks Like
Longevity doesn’t need to be extreme, expensive, complicated, or a hack. It can be as simple as fresh or frozen vegetables, beans, broth, and olive oil. It’s something you can make again tomorrow.
Fun fact: Hippocrates (5th–4th century BCE), used cruciferous vegetables in therapeutic food preparations for women. Humans have long paired greens, liquids, and fats for nourishment. Longevity can be just a very good bowl of soup.
Broccoli & White Bean Longevity Soup
Makes 6 servings
Ingredients
1 (16 oz) bag frozen broccoli
1 cup frozen peas
1 can Great Northern beans, drained and rinsed
½ onion, chopped
1 clove garlic (or ¼ tsp garlic powder)
4 cups unsalted chicken bone broth (or vegetable broth)
½ tablespoon olive oil (for sautéing)
Salt & pepper to taste
Optional: ½–1 cup fresh parsley
Optional toppings:
Drizzle of extra virgin olive oil
Nutritional yeast
Hemp seeds
Directions
Warm olive oil in a pot over medium-low heat.
Sauté onion and garlic until soft and fragrant.
Add beans, broccoli, peas, and broth. Bring to a gentle simmer (not a hard boil).
Turn off heat and transfer to a high-speed blender. Blend until silky.
Stir in parsley if using.
Finish with olive oil, hemp seeds, or nutritional yeast if desired.
Total time: ~15 minutes.
Copyright Lisa Roberts FOOD 2026