Heart-Healthy Sopa de Legumes

Warm, nourishing, and brimming with vibrant vegetables, Heart-Healthy Sopa de Legumes is the ultimate comfort food for those seeking a wholesome, low-sodium meal. This Portuguese-inspired soup combines a medley of fresh ingredients—carrots, celery, zucchini, potatoes, and leafy greens like kale and cabbage—slow-cooked in a fragrant vegetable broth enhanced with garlic, onion, and a touch of olive oil. Packed with nutrients, fiber, and flavor, this one-pot dish is as easy to prepare as it is satisfying, making it perfect for weeknight dinners or meal prep. Ready in just one hour, this heart-healthy recipe delivers six generous servings of guilt-free, plant-based goodness, perfect for the whole family. Enjoy it as a standalone meal or pair it with crusty whole-grain bread for an even heartier option!

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 1 tablespoon olive oil
• 1 medium yellow onion, finely chopped
• 3 cloves garlic cloves, minced
• 2 medium carrots, diced
• 2 stalks celery stalks, diced
• 1 medium zucchini, diced
• 2 medium potatoes, peeled and cubed
• 1 large tomato, diced
• 4 cups low-sodium vegetable broth
• 2 cups water
• 2 cups green cabbage, thinly sliced
• 2 cups kale, stems removed and roughly chopped
• 1 leaf bay leaf
• 2 tablespoons fresh parsley, chopped
• 1 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

Heat the olive oil in a large soup pot over medium heat.

Step 2

Add the chopped onion and cook for 3-4 minutes, stirring frequently, until softened.

Step 3

Stir in the minced garlic and cook for an additional minute until fragrant.

Step 4

Add the diced carrots, celery, zucchini, and potatoes. Cook for 5 minutes, stirring occasionally.

Step 5

Stir in the diced tomato and cook for another 2 minutes.

Step 6

Pour in the vegetable broth and water, then add the cabbage, kale, and bay leaf. Mix well.

Step 7

Bring the soup to a boil, then reduce the heat to low and cover the pot. Simmer for 30 minutes, or until the vegetables are tender.

Step 8

Remove the bay leaf, then add the chopped parsley, salt, and black pepper. Stir to combine.

Step 9

Taste the soup and adjust seasonings as needed.

Step 10

Serve hot, garnished with additional parsley if desired.

Nutrition Facts

Serving size	3009.9 grams (3009.9g)

Amount per serving	% Daily Value*
Calories	808

Total Fat 16.90g	22%
Saturated Fat 2.70g	14%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 3218mg	140%
Total Carbohydrate 154.30g	56%
Dietary Fiber 27.40g	98%
Total Sugars 39.20g
Protein 20.40g	41%

Vitamin D 0IU	0%
Calcium 595mg	46%
Iron 9mg	47%
Potassium 5354mg	114%

*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: 17.9%

Protein: 9.6%

Carbs: 72.5%