Low Sodium Okra and Tomatoes Soup
Savor the vibrant flavors of our Low Sodium Okra and Tomatoes Soup, a wholesome and heart-healthy dish that’s as delicious as it is nourishing. This recipe combines tender slices of fresh okra with juicy, perfectly peeled tomatoes, aromatic garlic, and sweet red bell pepper to create a symphony of flavors in every spoonful. A base of low sodium vegetable broth enhances the natural taste of the vegetables while allowing the herbs—oregano, thyme, and a hint of bay leaf—to shine through. The soup is prepared with light extra virgin olive oil and garnished with fresh parsley for an added touch of brightness. Perfect for anyone seeking a low-sodium option without compromising on taste, this 40-minute, one-pot wonder is ideal for cozy family dinners or meal-prepping for the week. Serve warm and enjoy a bowlful of nourishing goodness that's as good for your body as it is for your palate!
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Recipe Information
Ingredients
- 500 grams fresh okra
- 4 medium fresh tomatoes
- 1 large onion
- 3 units garlic cloves
- 1 large red bell pepper
- 2 tablespoons extra virgin olive oil
- 4 cups low sodium vegetable broth
- 0.5 teaspoon black pepper
- 1 teaspoon dried oregano
- 0.5 teaspoon dried thyme
- 1 unit bay leaf
- 2 tablespoons fresh parsley
Instructions
Rinse the okra thoroughly, trim the ends, and slice into 1/2-inch pieces.
Score an 'X' on the bottom of each tomato, place in boiling water for 30 seconds, then transfer to an ice bath to remove the skins. Chop the peeled tomatoes into small cubes.
Peel and chop the onion and garlic cloves finely.
Slice the red bell pepper into thin strips.
In a large pot, heat olive oil over medium heat. Add the onion and sauté until translucent, about 5 minutes.
Add the garlic and red bell pepper to the pot. Sauté for an additional 2-3 minutes until the pepper softens.
Stir in the chopped tomatoes and cook for about 5 minutes until they start breaking down.
Add the sliced okra to the pot and stir well to combine with the vegetables.
Pour in the low sodium vegetable broth and bring to a simmer.
Add the black pepper, oregano, thyme, and bay leaf. Stir to incorporate the seasonings.
Reduce the heat to low, cover the pot, and let the soup simmer for about 20-25 minutes or until the okra is tender.
Remove the bay leaf, taste for seasoning and adjust with more pepper or herbs if needed.
Garnish with freshly chopped parsley before serving.
Serve warm and enjoy your healthy Low Sodium Okra and Tomatoes Soup!
Nutrition Facts
Calories |
712 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.9 g | 40% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 637 mg | 28% | |
| Total Carbohydrate | 103.0 g | 37% | |
| Dietary Fiber | 29.4 g | 105% | |
| Total Sugars | 39.0 g | ||
| Protein | 23.4 g | 47% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 599 mg | 46% | |
| Iron | 8.1 mg | 45% | |
| Potassium | 4244 mg | 90% | |
*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.
