IKARIAN Longevity Stew | WFPB RECIPE | Blue Zones Diet | The Vegan Test Kitchen
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- Опубликовано: 1 янв 2021
- This whole-food, plant-based stew is not only the perfect antidote to most of our poor diets the past few months, it's the perfect meal for the start of 2021. It's known as Ikarian Longevity Stew due to it originating in one of the Blue Zones (areas in the world that have the healthiest, longest-living people), so make it a regular meal if you want to live a long, healthy life.
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w/Eli Haynes, edited by JosephLucas
In 2020, I finally completed my mission to cook every recipe in one of the most popular, comprehensive vegan cookbooks--the Veganomicon. Who says that year was all trash??
You can view my journey here: • Veganomicon Recipes
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Ikarian Longevity Stew:
2 onions, diced small
3 cloves garlic, minced
2 carrots, sliced thinly
2 leeks, sliced
3 (15 oz) cans beans or legumes (I used cannellini, chickpeas, and lentils)
150g dry whole grain pasta (I used rotini)
4 cups fresh/frozen broccoli, chopped into small florets
2-3 stalks kale, ripped and stalks chopped finely
1 (28 oz) can diced tomatoes
6 tbsp tomato paste
2 tbsp tamari sauce
10 1/2 cups vegetable broth
1/2 tsp black pepper
1/2 tsp salt, or more to taste
*Recipe lightly adapted from The Happy Pear
#vegan #ikarianlongevitystew #wfpb 
Хобби
I made this yesterday. It was so easy and sooo much better than I thought it was going to be. One of my favorite recipes from your channel so far. My BF is a total meat eater and doesn't try to eat healthy at all and loved this. Thank you!
That's great to hear!! It's such a filling, healthy, and heartwarming stew. You can't help but like it!
So good. Im noticing soups are the healthiest hot meals in the veganomicon. I love the lack of oil but sometimes I'll throw these soups on an open face mash potato sandwich just for something different.
@@TheVeganTestKitchen I'm not much of a meat eater but I love chicken and fish! I think this could be good for me to add more vegetables to my diet and still be satisfied! Has anyone told you this stew helped them lose weight! I'm going to try it anyway but I was just curious!
@@cindychristian1700 I think you will like this then! Not sure about the weight loss--though it's full of good veggies/nutrition, so I would imagine it would help in that area!
@@TheVeganTestKitchen Ok thanks! The thing is I'm getting tired of cooking everyday after I excercise so this could be my 3 or 4 times a week lunch and dinner already made!
A cancer diagnosis 3 months ago brought me here. I'd rather have great food than meds :) Can't wait to try this 🤗
I appreciate the fact that your kitchen looks like you actually cook in it!
haha, yes, it definitely ain't new!
I've been shopping for the ingredients for this today, and am SO looking forward to cooking this up this evening for my lunches this week. Thank you for making your channel so entertaining, charming and helpful. Your joy in what you do is really something that inspires me to keep trying myself. :)
Also... have just ordered the t-shirt!
This soup looks awesomely healthy. Thank you for a great recipe! I look forward to trying it.
That looks awesome...love all the veggies.
Thank you! I will definitely be making this!
OMG! This looks amazing. I'm going to make it right now. Thank you for the recipe! :)
Yes! Hope you enjoy--I did :)
The vegan test kitchen This Ikarian soup looks absolutely fantastic. I bet it tastes even better,Thank you for the video.
I made a slightly different version of this tonight but if not for this video, I wouldn’t have thought to put this together for tonight’s dinner… and oh how delicious and healthy it was. Can’t believe I got my boyfriend to eat two bowls. He loved it!! Used Zucchini penne pasta with organic tomato & basil crushed tomatoes added, tomato paste, veg. broth, with leafy greens, broccoli, carrots, onions, garlic, celery… outstanding. Didn’t take long to cook either. Thank you!!
Oh my gosh! I just finished making this, the happy pear recipe and it's on the stage where it's just about to come to the boil, a huge blue enamel pot of gorgeousness and health! We'll watch this video very very happily right now!!!!
Love to hear that!! Hope you love it too 😃
Im so excited for these healthy recipes!
🤩 Great to hear--I'm looking forward to it too!
Looks absolutely amazing ❤ Can't wait to try it!
Hope you love it too 😁
I can’t wait to make this! Thanks so much! 😊
You're gonna love it!
Stumbled upon this channel and smitten! Just subscribed and can't wait to try this!!
Thanks Lady Mistik! Hope you enjoy it too--it's so full of healthy stuff and thankfully it's delicious too 🤤
I love that this is a big batch and so simple and healthy .That's how I like to cook.
You'll love this then! 🤤
It's funny that I just created a new Playlist for WFPB and there you are with this delicious recipe! Thank you!❤
I love that! Great minds 😉
I will surely gonna try to make this ❤
Whether it’s traditional or not it looks delicious and is obviously packed with nutrients. Thanks for sharing this recipe 🙏👍
I can't wait to try this.
So full of nutrition and flavor!
Also cancer patient trying to eat better. Going to try this for sure. Making small changes every day. Thanks for sharing.
wow what timing! ive been thinking to myself all week switching my diet up to a wfpb one -- im already vegan but do eat lots of processed foods and added oils lol
really excited for the upcoming wfpb recipes :)
You and me both! I've been wanting to go more WFPB for a while--now I just have to...do it 😂
Good one! I make a version of this, pretty much everything except the leaks. Thanks for bringing attention to Blue Zones!
It's hard not to become fascinated with those areas. We have a lot to learn!
@@TheVeganTestKitchen For sure! I've been telling people about them for the past year and a half after I first heard about them.
Sorry for your loss ❤️ Beautiful kitty! I've not long had a kitty I lost inked on my arm. I've been watching your channel for a while now. You deserve way more subs! Have you thought about doing any of Isa's recipes from Appetite for Reduction?
Thank you 😊 I have actually thought about doing some recipes from that cookbook! I hadn't heard about it until the past year or so, but it's now on my list to check out. Thanks for being a long-time viewer!!
YUM!! believe it or not, i once spent a summer on ikaria and neighboring samos. they are such beautiful islands.
i just hung out with some artist friends indoors most hot middays (have lunch, take a nap), and on entirely empty beaches early and later in the day.
food was simple, rustic fare, always fresh and well prepared. i love soups too, Eli, and i'm gonna make your recipe! 👍🏼👍🏼😊
Oh wow--that sounds like a dream! I too love good rustic food. Glad you were able to experience that.
Not only does this look delicious, this guy seems like someone I'd like to hang with in the kitchen!
Thanks, Neil!
Ikarians eat a lot of olive oil. Not only that, they also eat eggs and goat's milk and goat's milk cheese. They do eat a mostly plant based diet, though, focused largely on greens, other vegetables, and potatoes. They also eat some fruit, beans, honey, herbs, and red wine.
We also make this and we are from north of Greece . Thank you IKARIA/Greece.xxx
Great to hear!
My mom did the cabbage soup diet in the 80's. I remember he just eating vegetable soup all day long. I would be hungry AF if I did that diet. This vegetable soup seems like it would actually be filling with the beans, lentils and pasta. I could see eating this soup for lunch and dinner and not getting sick of it for a while. :-)
This is definitely filling! Lots of protein and heartiness. I think I know which cabbage soup you're talking about 😂--fairly certain I've made that several times!
Looks so delicious
Thanks! 😊
I could have some of right now 😋😋 going to try for sure 🙏🌹
😋
Looks awesome - I have a gang of kale I need to use up... I don't have leeks, but I do have everything else. Gonna make this today! Thanks for sharing!
Hope you like it too!!
Looks good!
It is! And it's packed with great stuff--definitely try it!
I agree the ingredients all add to longevity.
Leek greens are completely edible. They do tend to be a little fibrous, so slice them finely. By omitting the olive oil from this recipe, you are missing out on all of the fat soluble vitamins in these vegetables and its longevity effects.
We are making this right now 😊 love veggie soups!
Hope you enjoyed it!
@@TheVeganTestKitchen it’s delicious! So comforting and tasty. Also love how much it makes! Lunch for the week!
Thank you for sharing Iam from Australia 🇦🇺
This looks like some delicious comfort food, I made vegan chili this passed weekend and it was wonderful, good ingredients and spices are all that is needed to make a great healthy meal.
AMEN! I love chili as well--my recipe is actually up on the channel, if you're looking for a new one!
Looks yummy!
Thanks, Cynthia!
I'm going to try this. Looks amazing 🥰❤
Let me know what you think :)
@@TheVeganTestKitchen Will do!
Looks VERY YUMMY!!!
Hope you like it too!
Looks good, I am definitely going to make this or a version of it.......
@@TheVeganTestKitchen Keep going my friend..............you are on the right path
I did this stew yesterday and I can say it barely need any seasoning when you do with vegetable stock its delicious
Glad you liked it too!
I need that in my life.
You're gonna love it!
Thanks for the video. The outcome looks great. My own variation would be to avoid the canned beans and just start with dried ones. Other than that, excellent!
Definitely do! I opted for the easy/lazy route 😆
Happy Healthy New Year! Love to See Oil-Free Recipes! :-)
And to you! We'll be bringing more this month :)
Just a fun fact here, Olive oil has multiple health benefits, and is part of the Blue Zones diet. On Dr. recommends consuming a liter a week, par a document in I believe an Italian study. Olive oil is referenced in the Bible as well.
Damn. Just found my favorite channel!
awwww....thanks Jamie!
Healthy fats, such as olive oil, are used in several of the Blue Zone regions and provide a slew of heart-healthy fatty acids and antioxidants. Harvard University research found that people consuming just half a teaspoon of olive oil a day had a 19% lower risk of death from any cause over 28-years.
Yum yum!
This looks amazing! New subsciber here.
Thanks!
My kind of food, think of Roman beans, Moringa and longevity spinach, When one gets the spirit or idea of it is then easy to make many new such new recipes, thank you much
YES! Super easy to customize :)
Thanks for this!
I highly recommend you get a Whet stone for at-home knife sharpening. Makes veggie chopping much easier.
Thanks!
Wow looks great!! I will add some basil and bay leaf
Sounds delightful :)
wow very good 💕💕💕💕
Maybe this is a fusion version? It looks healthy, but I don't know any Greeks my parents' generation who eat broccoli, kale or tamari, or use vegetable broth. But they do use use lots of olive oil, especially in vegan /nistisima recipes
Greeks eat lots of broccoli and vegetable broth, but you're right, no kale and tamari. In fact, I haven't even seen kale and tamari.
DEFINITELY fusion! Interesting to hear Greeks don't eat a lot of kale--I would think it could grow plentiful over there!
Our country has made everybody afraid or olive oil. I don’t agree. I think it’s healthy and so do most if not all folks in the Mediterranean.
It’s an interesting discussion for sure. I’ve heard many arguments on both sides and I can genuinely see the truth in both, especially since there are studies that support both sides. I tend to fall along the line of thinking that caloric heavy oil probably isn’t the best for us, but I’m not a nutritionist either 🤷♀️
I would use a little teeny olive oil (and) lentils the French kind. I would not use whole wheat macaroni but quinoa basmanti brown rice on the side
I appreciate your focus on WFPB recipes this month, because I need to refocus! I will try this soup recipe, it looks good. About how many servings do you think it makes? Thanks for sharing!
I think we ALL need to refocus 😂! This makes a LOT--I would imagine it freezes well. Probably ~10 servings?
I'm Greek. If you do not eat lots of olive oil like we do your skin will shrivel and you nails split. That's why we can go to the bathroom so easily !!!
RIP, sweet kitty 💜
Thank you Jennifer 🖤
That soup looks great I can eat that on the road 😋
Hope you like it :)
I love these vegan foods like vegetables beans and wholegrain pasta
so healthy!!
That looks really good and I am going to make it but using a bit of olive oil ..
Hope you like it too!
One of my favorite dishes that is "accidentally" vegan, and helps "clean up" the freezer, fridge, and/or pantry. With your new found love affair with mushrooms, I'm wondering what you think of mushroom stock? I've loaded up on the Pacific brand around thanksgiving time as it was on sale.
I have not had mushroom stock (to my knowledge), but I need to give it a shot now! Thanks for the heads up.
that’s my new favorite. i’ve been making mushroom-miso soup with it.
cleaning leeks is so satisfying
I don't think I've ever heard anyone say that before!
You are a rarity! Cleaning veggies for me feels like punishment LOL
That's good stuff, dude. I'm gonna adapt it to Indian ingredients. Have turmeric, coriander powder in it.
Make sure You always add pepper when using tumeric to actívate it.
I put black pepper in everything so that’s not a problem for me!
I've been making this soup forever. I don't think any one person can own this. I just add different veggies like cabbage instead of kale I don't add pasta all the time and I use water instead of veggie stock. I like to keep my soups low fat. Yummy
Yes! It's very versatile--great recommendations :)
Happy New Year! Hearty, filling, stick-to-yer-ribs fare. Wonderful way to start the year; TFP : )
Completely agree! Happy New Year 🎉🥕
Fresh turmeric would be good in this, as would ginger. Yum. I wonder if it could be done in the instant pot.
Great ideas--I'm sure it would cook well in an Instant Pot
Looks like the sort of Stew pirates would eat, on the long months offshore.
Yum! I assume you could also add small cube of tofu for more protein. At what point would you put that into the cooking process?
I'm sure that would be great! I would most definitely use extra firm so it holds up well, and add it at the same time as the pasta.
Yum.. This reminds me of minestrone soup I make. But I add bacon bits to mine.
I love a good minestrone :)
Yes please more oil free recipes:)
Will do! Glad you enjoy them :)
@@TheVeganTestKitchen - What did you start the onions with?
To utilize the vitamins A, D, E, and K in your food you need oil. Not sure what ratio, but don't be afraid of oil. Use a cold-pressed organic variety like EVOO. This is a great recipe but it's not just the type of food consumed but also your body's ability to use it.
While I'm not a nutritionist, I do know that you do not need oil in a diet--rather you need healthy fats, which is an important distinction. Avocados, nuts and other plant-based foods high in healthy fats are great options for those trying to limit or refrain from using high-caloric, heavily processed oils.
Looks so delicious. Can it be made in a crockpot?
I don't do a lot of crockpot cooking, but I would imagine it would hold up well.
I could live on only that beautiful soup but would make it with collard greens
Yes! Gorgeous and delicious.
Very nice! But I will definitely add good amount of olive oil, as Mediterraneans mostly do :) Cheers
Hope you like it as well!
Should cook and add pasta separately, unless you are going to eat the whole pot full immediately, other wise the pasta will soak up all liquid.
Without oil you're missing out on all the fat soluble vitamins that this vegetable soup has to offer. Leek leaves are edible. You just need to slice them a little more finely than the white parts and wash them really well. You could add them along with the kale and broccoli stems. Since, I am only cooking for myself, pasta in soup tends to get soggy. So, whenever it's called for, I use farro ( an early form of wheat popular in the Mediterranean), bulgar, or millet.
Great suggestions on the farro and leek greens! I'm not a nutritionist (and would recommend everyone do their own research), but I do know the amount of fat needed to absorb fat soluble vitamins is very minimal--enough provided by beans/veggies/pasta.
My grandma said olive oil and wear a hat in the sun. Zsa Zsa said save your face let your but go and Sophia says pasta every day but aldente under time on the packages I agree with it all.
Love it! 😆
I would love to see like a "everything I eat in the week in the life of a plant-based vegan" type video, perhaps with the ability to link to prior recipes. I grew up very mid-west meat & taters, and it's been hard for me to wrap my brain around vegan/plant-based, unless I'm subbing in meat-wannabes (impossible burger/chik'n) or just eating tons of pasta which seems like its not really in the spirit of these healthier choices.
I just don't know what a vegan week really looks like. Individual recipes are kind of helpful, but I need a meal plan with like, a shopping list, lol. And reasonable expectations for cook time. Is this 20 minutes a meal? An hour a meal? Planning a vegan week as a non-vegan is intimidating!
I also am dying to know how long this Ikarian Longevity Stew stores. Can it last several days in the fridge, or does the broccoli/kale in them start to turn and ruin it?
So many cans. There goes your longevity.
MUY RICO
😋
Nice healthy recipe. Can you recommend a good knife sharpener? Thank you. Due to pandemic lockdowns will be using frozen or canned, which is available.
Luke bought me an electric Chef's Choice Trizor Edge sharpener several years ago and it's really nice. I also have the same brand in a manual sharpener, which also is decent, and I'm sure quite a bit cheaper than the electric. I believe that brand is one of the better ones. Sharpening knives is one of my most hated chores, lol, so my knives are never as sharp as they should be.
@@TheVeganTestKitchen Thank you and Happy New Year 🌟✨🌟
@@cookingprincess327 Happy New Year to you too Allison!
How well would this freeze? I’m single, need frozen easy dinners
I think it would freeze just fine!
Bless your heart. I hope this stew brings you back to health.
Could you freeze the soup in little packages so you'll have it if you're only one person
💯This would be great for that!
This might be Ikaria by Wales honestly, with leeks, carrots and kale. There are corellaries.
Interesting thought!
No spices or herbs?
Great recipe. I might use Israeli couscous instead of pasta 🍝
I bet that would be YUMMMMY!
A good recipe but not an Icarian recipe!! We do not have cale and we surely use oil, lots of oil. It is eccential for our longevity.
It’s definitely Ikaria by Loma Linda Linda
This is just a WFPB version of it :) I've seen so many versions of this stew!
@@TheVeganTestKitchen I think the Ikarian Olive oil and vegetable stew as it is has seen many iterations with regional vegetables. In Texas and California there are similar “southwest food” by “okinawa” combinations and if you go back far enough, there are African by Welsh blue zone dishes in the American south after slavery it wasn’t all barbecue and cake
This soup looks incredibly delicious!
Well oil is hardly essential to anybody's health it is 100% fat, saturated fat for the most part although some oils contain less than others it is not a health food in any way shape or form
Much better if you use fresh tomatoes and overnight soaked beans instead of caned.
I will add tumeric and a splash of lemon juice.
How long can this sit in the fridge? Ty
If you end up cooking the noodles in the stew like I did (and you don't mind them expand a bit more in fridge), I would say 1-2 days max--otherwise the pasta tends to start falling apart. Alternatively you could cook the pasta separately and throw in to reheat when you want more soup.
Ikarians never cook without olive oil
Well said.
What’s wrong with olive oil? Why are u avoiding it
several processed ingredients that don't belong to a Ikarian diet here; broth from a box, tomato paste from a can, tamarindo sauce, canned beans. all the ingredients are right, but in a natural way, that is why they live longer, nothing processed.
Great recipes have to be accessible (in my opinion), and while I agree with you--less processed the better, some shortcuts are worth it in the long-run!
Well everybody is not fortunate to live on a beautiful island with fresh ingredients just steps way from their backdoor. I agree the ingredients have to be accessible in as close to the original recipe and some short cuts are apart of making the meals more accessible to other regions.🙂
What about seasoning? Salt and pepper isn’t really seasoning it’s just baseline
Salt is actually great to bring out flavors, and there are tons of different flavors with the amount of veggies in this! However, play around with different herbs if you like--I'm sure oregano and fennel would be great in this too :)
What's wrong with sautéing in olive oil. Adds so much flavor!
Olive oil (and oil in general) in diets can be a very controversial subject. I encourage you to do some research on whether it's worth it to keep in your diet!
🍲👌so sorry about Mudler🙏🏽😿😻
Thank you 🖤
I am from the caribbean and we would call that soup. Good recipe but I would add some olive oil.
Good to know, Angie!