Heart-Healthy Okra Soup

Warm up with a bowl of Heart-Healthy Okra Soup, a nourishing and flavorful recipe that's perfect for anyone looking to enjoy a wholesome meal without compromising on taste. This vibrant soup features tender, fresh okra paired with a medley of nutrient-packed vegetables like carrots, celery, and red bell pepper, all simmered in a comforting low-sodium vegetable broth enriched with zesty tomatoes and aromatic herbs like thyme and oregano. A touch of fresh parsley and a squeeze of lemon juice add a bright, refreshing finish to every spoonful. With heart-friendly olive oil and no added salt, this recipe offers a low-fat, high-fiber option that's as good for you as it is delicious. Ready in just an hour, this soup is ideal as a light lunch or dinner, especially when served with a slice of whole-grain bread for extra fiber and satisfaction. Packed with antioxidants and brimming with flavor, this okra soup proves that healthy eating can be deeply satisfying!

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 500 grams fresh okra
• 2 tablespoons olive oil
• 1 medium onion
• 3 garlic cloves
• 2 celery stalks
• 1 large carrot
• 1 red bell pepper
• 1 liter low-sodium vegetable broth
• 400 grams canned no-salt-added diced tomatoes
• 1 bay leaf
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley
• 1 tablespoon lemon juice

Directions

Step 1

Wash the okra thoroughly and cut off the tops. Slice the okra into approximately 1/2-inch pieces and set aside.

Step 2

In a large pot, heat the olive oil over medium heat.

Step 3

Chop the onion, mince the garlic, and dice the celery, carrot, and red bell pepper.

Step 4

Add the onion and garlic to the pot. Sauté until the onion is translucent, about 3 minutes.

Step 5

Add the celery, carrot, and red bell pepper to the pot and sauté for another 3-4 minutes until the vegetables start to soften.

Step 6

Pour in the low-sodium vegetable broth and add the canned diced tomatoes.

Step 7

Add the sliced okra, bay leaf, dried thyme, dried oregano, and black pepper. Stir well to combine the ingredients.

Step 8

Bring the soup to a boil, then reduce the heat to low. Cover and let it simmer for about 30 minutes until all the vegetables are tender.

Step 9

Remove the bay leaf from the soup before serving.

Step 10

Stir in the freshly chopped parsley and lemon juice. Taste the soup and adjust seasoning as needed.

Step 11

Serve hot. This soup pairs well with whole-grain bread for a complete, heart-healthy meal.

Nutrition Facts

Serving size	2358.2 grams (2358.2g)

Amount per serving	% Daily Value*
Calories	716

Total Fat 31.10g	40%
Saturated Fat 4.80g	24%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 823mg	36%
Total Carbohydrate 100.00g	36%
Dietary Fiber 32.00g	114%
Total Sugars 37.40g
Protein 17.80g	36%

Vitamin D 0IU	0%
Calcium 654mg	50%
Iron 8mg	45%
Potassium 4004mg	85%

*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.

Source of Calories

Fat: 37.3%

Protein: 9.5%

Carbs: 53.3%