Heart-Healthy Okra and Tomatoes Soup
Warm, comforting, and irresistibly nutritious, this Heart-Healthy Okra and Tomatoes Soup is a flavorful way to support your well-being. Brimming with wholesome ingredients like fiber-packed okra, antioxidant-rich tomatoes, and a medley of vibrant vegetables, this recipe offers a low-sodium, nutrient-dense meal perfect for a healthy lifestyle. The infusion of aromatic garlic, dried thyme, and a splash of fresh lemon juice creates layers of flavor while maintaining its light and heart-friendly profile. Ready in just 45 minutes, this plant-based soup is ideal for busy weeknights or a wholesome lunch. Garnished with fresh parsley, it pairs beautifully with whole-grain bread or a crisp green salad for a satisfying, balanced meal. Perfect for those seeking healthy soup recipes, this dish makes eating clean simple and delicious!
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 3 garlic cloves, minced
- 2 cups okra, sliced into 1/2 inch pieces
- 1 14.5 oz can low-sodium diced tomatoes
- 4 cups low-sodium vegetable broth
- 1 red bell pepper, chopped
- 1 medium carrot, peeled and sliced
- 2 celery stalks, chopped
- 1 bay leaf
- 1 teaspoon dried thyme
- 1 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon lemon juice
Instructions
Heat olive oil in a large pot over medium heat. Add the chopped onion and cook until translucent, about 5 minutes.
Add the minced garlic and cook for an additional 1 minute until fragrant.
Stir in the okra, chopped red bell pepper, sliced carrot, and chopped celery. Cook for 5 minutes, stirring occasionally.
Add the low-sodium diced tomatoes with their juices, low-sodium vegetable broth, bay leaf, and dried thyme to the pot. Stir to combine.
Increase the heat to bring the mixture to a boil. Once boiling, reduce the heat to low, cover, and let simmer for 20 minutes.
Remove the bay leaf and season the soup with black pepper.
Stir in the fresh parsley and lemon juice. Cook for an additional 2 minutes.
Serve hot and enjoy a healthy, flavorful soup that is both heart-friendly and satisfying.
Nutrition Facts
Calories |
467 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.0 g | 21% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 807 mg | 35% | |
| Total Carbohydrate | 74.0 g | 27% | |
| Dietary Fiber | 21.5 g | 77% | |
| Total Sugars | 27.3 g | ||
| Protein | 12.2 g | 24% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 478 mg | 37% | |
| Iron | 5.5 mg | 31% | |
| Potassium | 3095 mg | 66% | |
*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.
