Sugar-Free Sopa de Legumes
Discover the comforting simplicity of Sugar-Free Sopa de Legumes, a wholesome Portuguese-inspired vegetable soup packed with vibrant flavors and nourishing ingredients. Perfect for those seeking a healthy, light, and naturally gluten-free meal, this recipe combines fresh vegetables like carrots, zucchini, cabbage, and green beans simmered in unsalted vegetable stock, seasoned with aromatic bay leaf, garlic, and parsley. With no added sugars and ready in under an hour, it’s an ideal choice for a guilt-free lunch or dinner that’s both hearty and nutritious. Serve warm and enjoy a bowl brimming with delicious flavors that celebrate clean eating and seasonal produce.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 2 medium carrots, peeled and chopped
- 2 celery stalks, chopped
- 1 medium zucchini, diced
- 2 medium potatoes, peeled and diced
- 1 cup cabbage, shredded
- 1 cup green beans, trimmed and chopped
- 3 medium tomatoes, diced
- 6 cups vegetable stock (unsalted)
- 1 bay leaf
- 1 teaspoon salt
- 0.5 teaspoons black pepper
- 2 tablespoons fresh parsley, chopped (for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for 3-4 minutes until translucent.
Stir in the minced garlic and cook for another 1 minute until fragrant.
Add the chopped carrots, celery, zucchini, and potatoes, stirring occasionally for about 5 minutes.
Stir in the shredded cabbage, green beans, and diced tomatoes, and cook for another 3-4 minutes.
Pour in the vegetable stock and add the bay leaf, salt, and black pepper. Stir well to combine.
Bring the soup to a gentle boil, then reduce the heat to low and let it simmer uncovered for about 30 minutes or until the vegetables are tender.
Taste and adjust seasoning as needed with additional salt or pepper.
Remove the bay leaf before serving.
Ladle the soup into bowls, garnish with fresh parsley, and serve warm.
Nutrition Facts
Calories |
936 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.3 g | 40% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2726 mg | 119% | |
| Total Carbohydrate | 153.6 g | 56% | |
| Dietary Fiber | 28.5 g | 102% | |
| Total Sugars | 44.1 g | ||
| Protein | 22.7 g | 45% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 444 mg | 34% | |
| Iron | 9.0 mg | 50% | |
| Potassium | 5582 mg | 119% | |
*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.
