Nut-Free Sopa de Legumes
Warm up with a hearty and wholesome bowl of Nut-Free Sopa de Legumes, a delicious twist on the traditional Portuguese vegetable soup that’s perfect for all dietary needs. Packed with a vibrant medley of fresh, nutrient-rich vegetables like carrots, zucchini, cabbage, and potatoes, this comforting recipe delivers layers of flavor without any nuts, making it ideal for allergy-friendly cooking. A splash of olive oil and aromatic garlic effortlessly enhance the natural sweetness of the veggies, while a rich vegetable broth ties everything together in a luscious, simmered masterpiece. Ready in under an hour, this soup is easy to prepare, gluten-free, and perfect for weeknight dinners or meal prep. Garnish with freshly chopped parsley for a pop of color and herbal brightness, and serve it hot for a nourishing and satisfying meal for the whole family.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 medium Yellow onion, diced
- 2 Garlic cloves, minced
- 3 medium Carrots, peeled and chopped
- 2 Celery stalks, chopped
- 1 large Russet potato, peeled and cubed
- 2 cups Cabbage, shredded
- 1 medium Zucchini, chopped
- 1 large Tomato, chopped
- 6 cups Vegetable broth (nut-free)
- 1 Bay leaf
- 1 teaspoon Salt
- 0.5 teaspoons Ground black pepper
- 2 tablespoons Fresh parsley, chopped (optional, for garnish)
Instructions
Heat the olive oil in a large stockpot over medium heat.
Add the diced onion to the pot and sauté for 3-4 minutes until softened and translucent.
Stir in the minced garlic and cook for an additional minute, being careful not to let it burn.
Add the chopped carrots, celery, and potato to the pot. Sauté for 5 minutes to enhance the flavors of the vegetables.
Add the shredded cabbage, chopped zucchini, and chopped tomato to the pot and stir to combine.
Pour in the vegetable broth and add the bay leaf, salt, and ground black pepper.
Bring the mixture to a boil, then reduce the heat to low and let it simmer for 25-30 minutes, or until all the vegetables are tender.
Remove the bay leaf and use a potato masher or immersion blender to slightly mash some of the vegetables in the soup to create a creamy texture while leaving some chunks for variety.
Taste the soup and adjust seasoning if necessary, adding more salt or pepper to your preference.
Ladle the soup into bowls and garnish with fresh parsley, if desired. Serve hot.
Nutrition Facts
Calories |
808 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.0 g | 40% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5940 mg | 258% | |
| Total Carbohydrate | 122.0 g | 44% | |
| Dietary Fiber | 25.9 g | 92% | |
| Total Sugars | 38.3 g | ||
| Protein | 19.8 g | 40% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 417 mg | 32% | |
| Iron | 7.4 mg | 41% | |
| Potassium | 4700 mg | 100% | |
*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.
