Mediterranean Diet Okra and Tomatoes Soup
Warm up with a bowl of hearty, flavor-packed Mediterranean Diet Okra and Tomatoes Soup—an irresistible comfort food that boasts vibrant, wholesome ingredients. This nutritious one-pot dish combines tender okra and juicy tomatoes with aromatic garlic, onion, and green bell pepper, all simmered to perfection in a fragrant broth infused with oregano, thyme, and a hint of fresh parsley. Ideal for those embracing the Mediterranean diet, this recipe is not only healthy but also brimming with natural, plant-based goodness. With just 15 minutes of prep and a hands-off simmer time, it’s a fuss-free option for busy weeknights. Serve this satisfying vegetable soup with crusty whole-grain bread or a side salad for a complete, Mediterranean-inspired meal that’s as nourishing as it is delicious. Keywords: Mediterranean diet, okra and tomatoes soup, healthy vegetable soup, one-pot recipe.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 1 medium green bell pepper, chopped
- 1 pound okra, trimmed and sliced
- 4 cups tomatoes, diced
- 4 cups vegetable broth
- 1 piece bay leaf
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons parsley, chopped
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and sauté for about 5 minutes until translucent.
Stir in the minced garlic and chopped green bell pepper and cook for another 3 minutes.
Add the sliced okra to the pot and sauté for 5 minutes, stirring occasionally.
Add the diced tomatoes, vegetable broth, bay leaf, dried oregano, dried thyme, salt, and black pepper.
Bring the mixture to a boil, then reduce the heat to low and let it simmer uncovered for 30 minutes, or until the okra is tender and the flavors are well blended.
Remove the bay leaf from the soup.
Taste and adjust the seasoning if necessary.
Serve hot, garnished with freshly chopped parsley.
Nutrition Facts
Calories |
1026 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.7 g | 51% | |
| Saturated Fat | 6.3 g | 32% | |
| Polyunsaturated Fat | 5.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4694 mg | 204% | |
| Total Carbohydrate | 151.6 g | 55% | |
| Dietary Fiber | 43.1 g | 154% | |
| Total Sugars | 54.1 g | ||
| Protein | 37.6 g | 75% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 698 mg | 54% | |
| Iron | 12.9 mg | 72% | |
| Potassium | 5912 mg | 126% | |
*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.
