Heart-Healthy Okra and Tomatoes Soup

Warm up with a bowl of Heart-Healthy Okra and Tomatoes Soup, a vibrant and nutritious dish packed with fresh vegetables and bold flavors. This easy-to-make recipe combines tender slices of okra, sweet red bell pepper, savory garlic, and a medley of carrots and celery in a flavorful base of low-sodium diced tomatoes and vegetable broth. Seasoned with aromatic thyme, parsley, and a splash of zesty lemon juice, this soup is not only light and wholesome but also brimming with heart-healthy nutrients. Ready in just 45 minutes, it’s an ideal option for a quick weeknight dinner or meal prep. Serve this low-calorie, gluten-free soup as a comforting main or pair it with whole-grain bread for a satisfying, balanced meal.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, chopped
• 3 garlic cloves, minced
• 2 cups okra, sliced into 1/2 inch pieces
• 1 14.5 oz can low-sodium diced tomatoes
• 4 cups low-sodium vegetable broth
• 1 red bell pepper, chopped
• 1 medium carrot, peeled and sliced
• 2 celery stalks, chopped
• 1 bay leaf
• 1 teaspoon dried thyme
• 1 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon lemon juice

Directions

Step 1

Heat olive oil in a large pot over medium heat. Add the chopped onion and cook until translucent, about 5 minutes.

Step 2

Add the minced garlic and cook for an additional 1 minute until fragrant.

Step 3

Stir in the okra, chopped red bell pepper, sliced carrot, and chopped celery. Cook for 5 minutes, stirring occasionally.

Step 4

Add the low-sodium diced tomatoes with their juices, low-sodium vegetable broth, bay leaf, and dried thyme to the pot. Stir to combine.

Step 5

Increase the heat to bring the mixture to a boil. Once boiling, reduce the heat to low, cover, and let simmer for 20 minutes.

Step 6

Remove the bay leaf and season the soup with black pepper.

Step 7

Stir in the fresh parsley and lemon juice. Cook for an additional 2 minutes.

Step 8

Serve hot and enjoy a healthy, flavorful soup that is both heart-friendly and satisfying.

Nutrition Facts

Serving size	(1856.1g)

Amount per serving	% Daily Value*
Calories	466.8

Total Fat 16.0g	0%
Saturated Fat 2.7g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 806.6mg	0%
Total Carbohydrate 74.0g	0%
Dietary Fiber 21.5g	0%
Total Sugars 27.3g
Protein 12.2g	0%

Vitamin D 0IU	0%
Calcium 477.7mg	0%
Iron 5.5mg	0%
Potassium 3094.6mg	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: 29.5%

Protein: 10.0%

Carbs: 60.6%