Heart-Healthy Sopa de Legumes
Perfect for nourishing both body and soul, the heart-healthy Sopa de Legumes is a wholesome Portuguese-inspired vegetable soup that comes together in just one pot. Overflowing with nutrient-rich ingredients like kale, green cabbage, zucchini, and potatoes, this vibrant medley is simmered in low-sodium vegetable broth to create a comforting dish that’s as flavorful as it is good for you. A fragrant blend of garlic, onion, bay leaf, and fresh parsley enhances the natural taste of the vegetables, making every bite crave-worthy. This easy-to-make recipe is low in fat, high in fiber, and ideal for clean eating, offering six satisfying servings that pair wonderfully with crusty whole-grain bread or a light salad. Whether you're looking to maintain a healthy lifestyle or add more veggies to your routine, this quick-to-prep soup is the ultimate comforting meal for any season.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 medium yellow onion, finely chopped
- 3 cloves garlic cloves, minced
- 2 medium carrots, diced
- 2 stalks celery stalks, diced
- 1 medium zucchini, diced
- 2 medium potatoes, peeled and cubed
- 1 large tomato, diced
- 4 cups low-sodium vegetable broth
- 2 cups water
- 2 cups green cabbage, thinly sliced
- 2 cups kale, stems removed and roughly chopped
- 1 leaf bay leaf
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Heat the olive oil in a large soup pot over medium heat.
Add the chopped onion and cook for 3-4 minutes, stirring frequently, until softened.
Stir in the minced garlic and cook for an additional minute until fragrant.
Add the diced carrots, celery, zucchini, and potatoes. Cook for 5 minutes, stirring occasionally.
Stir in the diced tomato and cook for another 2 minutes.
Pour in the vegetable broth and water, then add the cabbage, kale, and bay leaf. Mix well.
Bring the soup to a boil, then reduce the heat to low and cover the pot. Simmer for 30 minutes, or until the vegetables are tender.
Remove the bay leaf, then add the chopped parsley, salt, and black pepper. Stir to combine.
Taste the soup and adjust seasonings as needed.
Serve hot, garnished with additional parsley if desired.
Nutrition Facts
Calories |
808 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.9 g | 22% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3218 mg | 140% | |
| Total Carbohydrate | 154.3 g | 56% | |
| Dietary Fiber | 27.4 g | 98% | |
| Total Sugars | 39.2 g | ||
| Protein | 20.4 g | 41% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 595 mg | 46% | |
| Iron | 8.5 mg | 47% | |
| Potassium | 5354 mg | 114% | |
*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.
