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Longevity Stew Recipe – Have You Tried It?

Author Jim O'Brien
pot on fire with vegetables

Longevity Stew. Gotta be honest, I’ve been seeing a LOT of different variations of this on TikTok over the past couple of weeks. With winter here and it’s definitely stew season – have you heard of longevity stew?

@ruth_m_weber

The Blue Zones Kitchen longevity stew was a hit! It made my home smell so good and really gave me the fall vibes! Super delicious and fairly simple to make: What you’ll need: 1/2 cup olive oil 1 can of black beans 1 fennel bulb chopped 1 tomato diced Fresh dill 1 red onion finely chopped 4 cloves garlic 2 teaspoons of tomato paste diluted in 1/4 cup of water 2 bay leaves Salt and pepper to taste Heat 1/4 cup of olive oil on medium heat in a large pot and add fennel, onions, and garlic. Cook for 20 minutes. Add beans, tomato, and tomato paste to the pot. Cover the mixture with water. Bring to a boil then reduce to a simmer. Cook 10 minutes. Add fresh dill, remaining olive oil, bay leaves, and season to taste. Simmer additional 10 minutes. Remove bay leaves and enjoy! #healthymeals #bluezonekitchen

♬ august - Taylor Swift

The stew is popular on the Greek island of Icaria and is packed with plant-based ingredients like black-eyed peas and vegetables. Nutritionists like the stew for its health benefits, including weight loss and essential nutrients. We gotta try it, right? (or just make some chili – good recipe here)

Longevity Stew Recipe

Longevity Stew - is it a thing?

Here’s a basic recipe that I found (obviously feel free to adjust): 

Ingredients:

  • 1 tbsp olive oil (extra virgin preferred)
  • 1 medium onion, diced
  • 2-3 garlic cloves, minced
  • 2 medium carrots, diced
  • 2 celery stalks, diced
  • 1 medium sweet potato, peeled and cubed
  • 1 cup cooked beans (such as cannellini, black beans, or lentils)
  • 4 cups vegetable broth (low-sodium if possible)
  • 1 cup chopped leafy greens (like kale, spinach, or Swiss chard)
  • 1 cup diced tomatoes (canned or fresh)
  • 1 tsp turmeric powder
  • 1 tsp dried oregano
  • 1/2 tsp ground cumin
  • Salt and pepper to taste
  • 1/4 cup fresh parsley or cilantro, chopped (optional for garnish)
  • 1/4 cup cooked whole grains (like quinoa, barley, or farro – optional)

Directions:

  1. Sauté the Base: Heat olive oil in a large pot over medium heat. Add the onion, garlic, carrots, and celery. Cook until the vegetables are softened, about 5-7 minutes.
  2. Add the Vegetables: Stir in the sweet potato and cook for another 2-3 minutes.
  3. Build the Broth: Add the cooked beans, vegetable broth, diced tomatoes, turmeric, oregano, cumin, salt, and pepper. Bring the stew to a boil, then reduce to a simmer.
  4. Simmer the Stew: Cover and let it simmer for 20-30 minutes, or until the sweet potato is tender.
  5. Add Greens and Grains: Stir in the leafy greens and cooked whole grains (if using). Cook for another 5 minutes, until the greens are wilted.
  6. Finish and Serve: Taste and adjust seasoning if necessary. Garnish with fresh parsley or cilantro, if desired. Serve hot.

Notes:

  • This recipe is flexible; feel free to swap ingredients based on personal taste or seasonal availability.
  • Beans and greens are staples in Blue Zone diets, providing protein, fiber, and a variety of vitamins.
  • Olive oil and turmeric add anti-inflammatory benefits.

Going to try it? 

I’ve got to be honest – this all makes sense to me, and we’re going to try it at home soon. See…TikTok isn’t all bad? Lol. Now where’s that turmeric? 

Jim O'Brien is the Host of "Big Jim's House" Morning Show at 94.7 WCSX in Detroit. Jim spent eight years in the U.S. Naval Submarine Service, has appeared on Shark Tank (Man Medals Season 5 Ep. 2), raised over two million dollars for local charities and is responsible for Glenn Frey Drive and Bob Seger Blvd in the Motor City. Jim's relationship with Classic Rock includes considering Bob Seger, Phil Collen from Def Leppard, Wally Palmer of the Romantics and many others good friends. Jim writes about ‘80s movies, cars, weird food trends and “as seen on TikTok” content.

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