Dairy-Free Sopa de Legumes

Warm, comforting, and entirely plant-based, this Dairy-Free Sopa de Legumes is a wholesome twist on the classic Portuguese vegetable soup. Crafted with a medley of fresh ingredients like carrots, potatoes, zucchini, and green beans, this recipe highlights the harmonious flavors of seasonal produce. Simmered in a robust vegetable broth and lightly thickened with a blend of puréed soup, each spoonful delivers a creamy texture without the need for dairy. The addition of garlic, bay leaf, and fresh parsley adds aromatic depth, making this a nutritious and flavorful option for a weeknight meal or a cozy lunch. Ready in just 45 minutes and naturally gluten-free, this hearty soup is perfect to serve on its own or paired with crusty bread for a satisfying, healthy dish that will delight everyone at your table. Keywords: dairy-free vegetable soup, vegan sopa de legumes, healthy Portuguese soup recipe, gluten-free soup ideas.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 3 cloves garlic cloves, minced
• 2 medium carrots, peeled and chopped
• 2 stalks celery stalks, chopped
• 3 medium potatoes, peeled and diced
• 1 medium zucchini, diced
• 1 cup green beans, trimmed and cut into bite-sized pieces
• 1 large tomato, chopped
• 6 cups vegetable broth
• 1 large 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 pot over medium heat.

Step 2

Add the diced onion and cook for 3-4 minutes until softened and translucent.

Step 3

Stir in the minced garlic and cook for an additional 1-2 minutes until fragrant, being careful not to burn.

Step 4

Add the chopped carrots, celery, and potatoes to the pot. Stir well and let cook for 4-5 minutes.

Step 5

Mix in the diced zucchini, green beans, and chopped tomato.

Step 6

Pour in the vegetable broth and add the bay leaf. Stir to combine.

Step 7

Bring the soup to a boil, then reduce the heat to low and cover the pot. Let simmer for 20-25 minutes, or until the vegetables are tender.

Step 8

Remove the bay leaf and use a ladle to carefully remove about 2 cups of the soup, including some broth and vegetables.

Step 9

Blend the removed soup until smooth using an immersion blender or countertop blender, then return it to the pot. Stir to thicken the soup slightly.

Step 10

Season with salt, black pepper, and fresh parsley. Taste and adjust seasonings as needed.

Step 11

Serve the soup hot, garnished with additional fresh parsley if desired. Enjoy!

Nutrition Facts

Serving size	(2912.6g)

Amount per serving	% Daily Value*
Calories	1484.9

Total Fat 42.4g	0%
Saturated Fat 7.3g	0%
Polyunsaturated Fat 6.9g
Cholesterol 0mg	0%
Sodium 5912.0mg	0%
Total Carbohydrate 248.1g	0%
Dietary Fiber 40.5g	0%
Total Sugars 49.7g
Protein 44.2g	0%

Vitamin D 0IU	0%
Calcium 517.5mg	0%
Iron 14.7mg	0%
Potassium 7243.7mg	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: 24.6%

Protein: 11.4%

Carbs: 64.0%