Can This Blue Zone 'Longevity Stew' Help You Live Longer?

Isaac Williams, Chloe Gray
·3-min read
black eyed pea soup
Can This 'Longevity Stew' Help You Live Longer Alexandra Grablewski - Getty Images

'Blue Zones' are the handful of locations around the world where people regularly live to see 100. The secrets to their longevity? Well, the research supporting the widespread claims about these populations is far from perfect and unverified claims abound, but one thing's for sure: these people eat well.

Their local foods are nutritional powerhouses, helping them stay fit and healthy – well into old age. Now, Blue Zone experts are recommending one meal in particular: Ikarian 'longevity stew'. Named after the small Greek island where this dish is typically made, it's a classic Mediterranean staple that's packed with goodness.

The stew is made by frying off onions, garlic and fennel in olive oil, before adding black-eyed peas, tomato paste and chopped tomatoes. It's flavoured with salt, bay leaves and dill.

What Are the Benefits of Longevity Stew?

On a basic level, it's made of complete wholefoods, with no additives, preservatives or ultra-processed foods.

'It's rich in plant-based ingredients and a variety of vegetables, which are great sources of fibre and essential nutrients,' nutrition expert Helen Bell commented to The Mirror. 'For me, dishes like this that are high in fibre and low in saturated fats contribute positively to overall health.'

And digging deeper, you'll find the individual ingredients found in this simple dinner are also packed with benefits.

Onion

Onions are a great source of antioxidants, particularly quercetin, which has been linked to reducing inflammation and supporting heart health. They also contain compounds that could boost immune function and improve digestion by promoting healthy gut bacteria.

Garlic

Garlic is famed for its potential heart-health benefits. Rich in allicin, a sulfur compound, it can help lower blood pressure and cholesterol levels. Studies also show garlic also has antimicrobial and immune-boosting properties.

Fennel

Fennel is rich in vitamins and minerals like vitamin C, potassium, and manganese. Its fibre content promotes digestive health, while its plant compounds, such as anethole, have anti-inflammatory and antioxidant effects.

Olive Oil

As a cornerstone of the Mediterranean diet – officially the healthiest diet for 2025 – olive oil is packed with monounsaturated fats, which are great for heart health. It's also rich in antioxidants, like vitamin E, and anti-inflammatory compounds, making it a healthier fat choice compared to saturated alternatives.

Black-eyed peas

Before Will.I.Am, this humble legume was around for thousands of years – thought to be first domesticated in West Africa around 3,000 BC. 'They provide a good amount of protein and fibre [13 grams and 11 grams per cup, respectively], which are essential for maintaining a healthy digestive system and keeping you full for longer... Plus, they're rich in important vitamins and minerals like folate and iron,' Helen Bell added.

Tomato paste

Tomato paste is concentrated with lycopene, a powerful antioxidant known for its role in promoting heart health and potentially reducing the risk of certain cancers. It’s also a good source of vitamin C, potassium, and vitamin K.

Chopped tomatoes

Chopped toms are loaded with vitamin C, potassium, and lycopene.

How to Cook the Longevity Stew

Once you've got the ingredients, the recipe involves frying the onion, fennel and garlic until soft, before adding the black-eyed peas. Next, add the tomato paste and chopped tomatoes, along with enough water to just cover the beans. Chuck some bay leaves in, then let the whole thing simmer for 40-60 minutes. Season to taste and enjoy.

The Bottom Line

Sadly, eating this stew probably won't add years to your life – at least not in isolation. Does it contain plenty of good stuff? Sure. But there are plenty of other factors contributing to the long lives of Blue Zone populations. A broadly plant-based diet is definitely one of them, but sleep quality, low stress, strong social connections and agreeable climate all play their part too.

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