Low Sodium Sopa de Legumes
Delightfully hearty and packed with nourishing vegetables, this Low Sodium Sopa de Legumes is a wholesome spin on the traditional Portuguese vegetable soup. Brimming with a vibrant medley of carrots, zucchini, green beans, and potatoes, this recipe swaps out salt for the bold flavors of fresh thyme, parsley, and a gentle kick of black pepper. With an unsalted vegetable broth base and a mere 15-minute prep time, this low-sodium soup is perfect for health-conscious cooks seeking a satisfying and flavorful meal without compromising on nutrition. Serve it warm with a sprinkle of fresh parsley for a comforting, guilt-free bowl that’s perfect for any season. Quick, easy, and full of natural goodness, this recipe is sure to become a go-to in your culinary repertoire!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 garlic cloves, minced
- 2 medium carrots, diced
- 2 celery stalks, diced
- 1 medium zucchini, diced
- 2 large tomatoes, chopped
- 1 medium red bell pepper, diced
- 1 cup green beans, trimmed and chopped
- 6 cups unsalted vegetable broth
- 2 medium potatoes, peeled and diced
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon fresh thyme, chopped
- 1 teaspoon (or to taste) ground black pepper
- 1 bay leaf
Instructions
Heat the olive oil in a large soup pot over medium heat.
Add the diced onion and sauté until translucent, about 5 minutes.
Stir in the minced garlic and cook for an additional 1-2 minutes until fragrant.
Add the carrots, celery, zucchini, and bell pepper. Cook for 5-7 minutes, stirring occasionally, until the vegetables begin to soften.
Stir in the chopped tomatoes and cook until they release their juices, about 3-4 minutes.
Pour in the unsalted vegetable broth and add the diced potatoes, green beans, fresh parsley, thyme, bay leaf, and ground black pepper.
Bring the soup to a gentle boil, then reduce the heat to low. Cover and simmer for 30 minutes, or until the vegetables are tender.
Remove the bay leaf before serving.
Taste and adjust seasoning if necessary (avoid adding salt to maintain the low-sodium requirement).
Serve hot, garnished with additional fresh parsley if desired.
Nutrition Facts
Calories |
959 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.2 g | 40% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 379 mg | 16% | |
| Total Carbohydrate | 157.9 g | 57% | |
| Dietary Fiber | 28.5 g | 102% | |
| Total Sugars | 46.2 g | ||
| Protein | 20.5 g | 41% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 445 mg | 34% | |
| Iron | 9.1 mg | 51% | |
| Potassium | 5235 mg | 111% | |
*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.
