Heart-Healthy Okra Soup
Packed with vibrant vegetables and wholesome flavors, Heart-Healthy Okra Soup is the perfect choice for a nourishing and guilt-free meal. This delightful recipe combines fresh okra, aromatic garlic, and bold seasonings like thyme and oregano to create a hearty, low-sodium soup that's brimming with vitamins, antioxidants, and fiber. A base of low-sodium vegetable broth and no-salt-added diced tomatoes makes it an ideal option for those watching their sodium intake, while olive oil ensures a heart-friendly fat source. Finished with a splash of zesty lemon juice and fresh parsley, each bowl of this flavorful soup offers a comforting, nutritious boost. Ready in just an hour and perfect for pairing with whole-grain bread, this veggie-packed recipe is an effortless way to support a heart-healthy lifestyle.
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Recipe Information
Ingredients
- 500 grams fresh okra
- 2 tablespoons olive oil
- 1 medium onion
- 3 garlic cloves
- 2 celery stalks
- 1 large carrot
- 1 red bell pepper
- 1 liter low-sodium vegetable broth
- 400 grams canned no-salt-added diced tomatoes
- 1 bay leaf
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley
- 1 tablespoon lemon juice
Instructions
Wash the okra thoroughly and cut off the tops. Slice the okra into approximately 1/2-inch pieces and set aside.
In a large pot, heat the olive oil over medium heat.
Chop the onion, mince the garlic, and dice the celery, carrot, and red bell pepper.
Add the onion and garlic to the pot. Sauté until the onion is translucent, about 3 minutes.
Add the celery, carrot, and red bell pepper to the pot and sauté for another 3-4 minutes until the vegetables start to soften.
Pour in the low-sodium vegetable broth and add the canned diced tomatoes.
Add the sliced okra, bay leaf, dried thyme, dried oregano, and black pepper. Stir well to combine the ingredients.
Bring the soup to a boil, then reduce the heat to low. Cover and let it simmer for about 30 minutes until all the vegetables are tender.
Remove the bay leaf from the soup before serving.
Stir in the freshly chopped parsley and lemon juice. Taste the soup and adjust seasoning as needed.
Serve hot. This soup pairs well with whole-grain bread for a complete, heart-healthy meal.
Nutrition Facts
Calories |
716 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.1 g | 40% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 823 mg | 36% | |
| Total Carbohydrate | 100.0 g | 36% | |
| Dietary Fiber | 32.0 g | 114% | |
| Total Sugars | 37.4 g | ||
| Protein | 17.8 g | 36% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 654 mg | 50% | |
| Iron | 8.1 mg | 45% | |
| Potassium | 4004 mg | 85% | |
*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.
