Nut-Free Sopa de Legumes

Indulge in the comforting flavors of Nut-Free Sopa de Legumes, a wholesome and hearty vegetable soup perfect for cozy evenings. This nut-free version of the classic Portuguese favorite is loaded with fresh, nutrient-packed vegetables like carrots, celery, zucchini, and shredded cabbage, all simmered to perfection in a savory vegetable broth. The simple yet effective blend of garlic, onion, and bay leaf infuses the soup with aromatic depth, while mashing some of the tender vegetables creates a naturally creamy texture without the need for dairy. Ready in under an hour and featuring a short ingredient list of pantry staples, this vibrant soup is ideal for meal preppers, families, or anyone seeking a nutritious and flavorful option. Serve it hot with a sprinkle of parsley for a burst of freshness, and savor every warming spoonful of this nut-free delight! Perfect for those with dietary restrictions, this recipe is as inclusive as it is delicious, making it a must-try for your soup repertoire.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

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)

Directions

Step 1

Heat the olive oil in a large stockpot over medium heat.

Step 2

Add the diced onion to the pot and sauté for 3-4 minutes until softened and translucent.

Step 3

Stir in the minced garlic and cook for an additional minute, being careful not to let it burn.

Step 4

Add the chopped carrots, celery, and potato to the pot. Sauté for 5 minutes to enhance the flavors of the vegetables.

Step 5

Add the shredded cabbage, chopped zucchini, and chopped tomato to the pot and stir to combine.

Step 6

Pour in the vegetable broth and add the bay leaf, salt, and ground black pepper.

Step 7

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.

Step 8

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.

Step 9

Taste the soup and adjust seasoning if necessary, adding more salt or pepper to your preference.

Step 10

Ladle the soup into bowls and garnish with fresh parsley, if desired. Serve hot.

Nutrition Facts

Serving size	2805.3 grams (2805.3g)

Amount per serving	% Daily Value*
Calories	808

Total Fat 31.00g	40%
Saturated Fat 4.90g	25%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 5940mg	258%
Total Carbohydrate 122.00g	44%
Dietary Fiber 25.90g	93%
Total Sugars 38.30g
Protein 19.80g	40%

Vitamin D 0IU	0%
Calcium 417mg	32%
Iron 7mg	41%
Potassium 4700mg	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.

Source of Calories

Fat: 33.0%

Protein: 9.4%

Carbs: 57.7%