Cape Verde Vegetable Soup
Savor the comforting flavors of Cape Verde with this hearty Vegetable Soup, a nutrient-packed blend of vibrant, wholesome ingredients. This one-pot recipe features a medley of tender sweet potatoes, earthy cabbage, and crisp zucchini simmered in a rich vegetable broth infused with garlic, thyme, and paprika. Protein-rich kidney beans add a satisfying touch, while a sprinkle of fresh parsley elevates every bowl. Ready in just about an hour, this soup is perfect for busy weeknights or meal prep and serves as a healthy, flavorful option for vegetarians and vegans alike. Pair it with crusty bread for a complete meal that will transport your taste buds to the heart of West Africa.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large yellow onion, diced
- 3 cloves garlic cloves, minced
- 2 medium carrots, sliced
- 3 stalks celery stalks, sliced
- 1 large sweet potato, peeled and cubed
- 2 cups green cabbage, chopped
- 1 medium zucchini, sliced into half-moons
- 1.5 cups kidney beans, cooked and rinsed
- 6 cups vegetable broth
- 1 cup crushed tomatoes
- 2 bay leaves
- 1 teaspoon dried thyme
- 1 teaspoon paprika
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped (optional, for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced yellow onion and cook for 5 minutes, stirring occasionally, until softened and translucent.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Add the sliced carrots, celery, and cubed sweet potato to the pot. Cook for 5 minutes, stirring occasionally.
Pour in the vegetable broth and bring it to a simmer.
Add the crushed tomatoes, kidney beans, chopped green cabbage, and zucchini to the pot.
Stir in the bay leaves, dried thyme, paprika, salt, and black pepper.
Reduce the heat to low, cover, and let the soup simmer for 25-30 minutes, or until the vegetables are tender.
Remove the bay leaves from the soup and adjust seasoning if needed.
Serve the soup hot, garnished with fresh parsley if desired.
Nutrition Facts
Calories |
272 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.0 g | 9% | |
| Saturated Fat | 1.0 g | 5% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 945 mg | 41% | |
| Total Carbohydrate | 44.0 g | 16% | |
| Dietary Fiber | 10.5 g | 38% | |
| Total Sugars | 11.0 g | ||
| Protein | 11.5 g | 23% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 111 mg | 9% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 1185 mg | 25% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
