Dairy-Free Sopa de Legumes
Warm, comforting, and bursting with fresh vegetables, this Dairy-Free Sopa de Legumes is a wholesome twist on the classic Portuguese vegetable soup. Made with a medley of hearty ingredients like carrots, potatoes, zucchini, and green beans simmered in a flavorful vegetable broth, this recipe is both nourishing and naturally free from dairy. A quick blend of a portion of the soup creates a creamy texture without the need for cream, making it perfect for those with dietary restrictions or anyone looking for a healthy, plant-based meal. Ready in just 45 minutes and generously seasoned with garlic, parsley, and a touch of black pepper, this soup is an easy, vibrant dish that’s ideal for cozy family dinners or meal prepping. Serve it hot with a sprinkle of fresh parsley for a simple and satisfying meal that highlights the beauty of fresh, seasonal produce.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic cloves, minced
- 2 medium carrots, peeled and chopped
- 2 stalks celery stalks, chopped
- 3 medium potatoes, peeled and diced
- 1 medium zucchini, diced
- 1 cup green beans, trimmed and cut into bite-sized pieces
- 1 large tomato, chopped
- 6 cups vegetable broth
- 1 large bay leaf
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and cook for 3-4 minutes until softened and translucent.
Stir in the minced garlic and cook for an additional 1-2 minutes until fragrant, being careful not to burn.
Add the chopped carrots, celery, and potatoes to the pot. Stir well and let cook for 4-5 minutes.
Mix in the diced zucchini, green beans, and chopped tomato.
Pour in the vegetable broth and add the bay leaf. Stir to combine.
Bring the soup to a boil, then reduce the heat to low and cover the pot. Let simmer for 20-25 minutes, or until the vegetables are tender.
Remove the bay leaf and use a ladle to carefully remove about 2 cups of the soup, including some broth and vegetables.
Blend the removed soup until smooth using an immersion blender or countertop blender, then return it to the pot. Stir to thicken the soup slightly.
Season with salt, black pepper, and fresh parsley. Taste and adjust seasonings as needed.
Serve the soup hot, garnished with additional fresh parsley if desired. Enjoy!
Nutrition Facts
Calories |
1407 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 41.5 g | 53% | |
| Saturated Fat | 6.8 g | 34% | |
| Polyunsaturated Fat | 4.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5515 mg | 240% | |
| Total Carbohydrate | 233.2 g | 85% | |
| Dietary Fiber | 41.0 g | 146% | |
| Total Sugars | 52.5 g | ||
| Protein | 45.1 g | 90% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 486 mg | 37% | |
| Iron | 14.3 mg | 79% | |
| Potassium | 6902 mg | 147% | |
*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.
