Dairy-Free Okra and Tomatoes Soup

Warm, comforting, and bursting with flavor, this Dairy-Free Okra and Tomatoes Soup is a wholesome twist on a classic Southern favorite. Perfect for vegans and those avoiding dairy, this hearty soup combines tender slices of fresh okra, vibrant canned diced tomatoes, and a flavorful vegetable broth infused with aromatic bay leaves and thyme. A splash of lemon juice adds a zesty brightness, while fresh parsley offers the perfect finishing touch. Quick and simple to prepare in just under an hour, this recipe is ideal for busy weeknights or cozy family dinners. Packed with nutrients and free of dairy, it’s a healthy, satisfying choice that can be served as a stand-alone meal or paired with crusty bread for an extra-special touch.

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 whole large onion
• 3 whole garlic cloves
• 1 pound fresh okra
• 28 ounces canned diced tomatoes
• 4 cups vegetable broth
• 2 whole bay leaves
• 1 teaspoon dried thyme
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 tablespoon lemon juice
• 2 tablespoons parsley

Directions

Step 1

Begin by finely chopping the large onion and mincing the garlic cloves.

Step 2

Trim and slice the okra into 1/2-inch rounds, discarding the stem ends.

Step 3

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

Step 4

Add the chopped onion to the pot and sauté for about 5 minutes, until the onions become translucent.

Step 5

Add the minced garlic and continue to sauté for another 2 minutes, ensuring it does not burn.

Step 6

Add the sliced okra to the pot and sauté for an additional 3 minutes.

Step 7

Stir in the canned diced tomatoes, including their juice, and the vegetable broth.

Step 8

Add the bay leaves, dried thyme, salt, and black pepper to the pot.

Step 9

Bring the soup to a gentle boil, then reduce the heat to low and cover the pot.

Step 10

Allow the soup to simmer for 25 minutes, stirring occasionally.

Step 11

After 25 minutes, remove the bay leaves and stir in the lemon juice for a hint of brightness.

Step 12

Adjust seasoning as necessary, adding more salt or pepper to taste.

Step 13

Garnish each serving with freshly chopped parsley before serving.

Step 14

Serve hot and enjoy your dairy-free okra and tomatoes soup!

Nutrition Facts

Serving size	(2401.9g)

Amount per serving	% Daily Value*
Calories	1187.2

Total Fat 61.6g	0%
Saturated Fat 11.8g	0%
Polyunsaturated Fat 12.3g
Cholesterol 15.9mg	0%
Sodium 5674.3mg	0%
Total Carbohydrate 138.1g	0%
Dietary Fiber 44.1g	0%
Total Sugars 51.0g
Protein 34.8g	0%

Vitamin D 0IU	0%
Calcium 815.7mg	0%
Iron 13.6mg	0%
Potassium 4935.9mg	0%

*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: 44.5%

Protein: 11.2%

Carbs: 44.3%