Soy-Free Okra Soup
Indulge in the wholesome flavors of this Soy-Free Okra Soup, a vibrant and nutrient-packed dish perfect for anyone seeking a comforting, plant-based meal without soy ingredients. Featuring tender sliced okra, hearty potatoes, and a medley of colorful vegetables like carrots, red bell pepper, and celery, this recipe is simmered to perfection in a fragrant blend of vegetable broth, tomato paste, and aromatic spices like thyme and oregano. A splash of lemon juice adds a refreshing tang, while the garnish of fresh parsley enhances the dish’s earthy appeal. Ready in under an hour, this gluten-free and naturally dairy-free soup is ideal for cozy dinners, meal prepping, or feeding a family of four. The result is a warming bowl of goodness that’s as nutritious as it is delicious—perfect for showcasing the richness of okra without the use of soy.
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Recipe Information
Ingredients
- 400 grams fresh okra
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 3 cloves garlic cloves, minced
- 2 medium carrot, diced
- 2 stalks celery stalks, diced
- 1 medium red bell pepper, diced
- 2 medium potatoes, peeled and cubed
- 6 cups vegetable broth
- 2 tablespoons tomato paste
- 1 leaf bay leaf
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 tablespoon lemon juice
- 3 tablespoons fresh parsley, chopped
Instructions
Rinse the okra under cold water and gently pat dry with a paper towel. Trim the stems and slice each okra pod into 1/2 inch pieces.
Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté for about 5 minutes until translucent, stirring occasionally.
Add the minced garlic, diced carrots, celery, and red bell pepper to the pot. Continue to sauté for another 5-7 minutes until the vegetables start to soften.
Stir in the cubed potatoes, sliced okra, and tomato paste. Cook for about 2 minutes, ensuring the tomato paste is evenly distributed.
Pour in the vegetable broth and add the bay leaf, dried thyme, oregano, salt, and black pepper. Stir well to combine.
Bring the mixture to a boil, then reduce the heat to low, cover the pot, and let the soup simmer for 25 minutes. Stir occasionally and check the tenderness of the vegetables.
Remove the bay leaf and discard. Add the lemon juice to the soup and stir well.
Taste and adjust seasoning if necessary. If you prefer the soup to be thicker, you can mash some of the potatoes against the side of the pot with a spoon.
Serve hot, garnished with fresh chopped parsley.
Nutrition Facts
Calories |
1418 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.6 g | 55% | |
| Saturated Fat | 7.3 g | 36% | |
| Polyunsaturated Fat | 7.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5929 mg | 258% | |
| Total Carbohydrate | 232.3 g | 84% | |
| Dietary Fiber | 46.8 g | 167% | |
| Total Sugars | 49.4 g | ||
| Protein | 44.9 g | 90% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 762 mg | 59% | |
| Iron | 15.7 mg | 87% | |
| Potassium | 6938 mg | 148% | |
*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.
