Heart-Healthy Sayur Sop (Indonesian Vegetable Soup)

Delight your taste buds while nourishing your body with this Heart-Healthy Sayur Sop, a comforting Indonesian vegetable soup brimming with vibrant flavors and wholesome ingredients. Crafted with a medley of fresh vegetables like carrots, potatoes, green beans, and cabbage, this light and nutritious soup is simmered in low-sodium vegetable broth, infused with garlic, onions, and fragrant bay leaves for a rich, savory base. Quick and easy to prepare in just 50 minutes, this family-friendly recipe is perfect for a cozy dinner or as a meal-prep option. Garnished with fresh parsley, this plant-based soup is low in sodium and packed with fiber, making it a heart-smart choice for a balanced lifestyle. Serve it warm with crusty bread or steamed rice for a complete, satisfying meal.

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 4 cloves garlic
• 1 medium onion
• 2 medium carrots
• 2 medium potatoes
• 150 grams green beans
• 200 grams cabbage
• 2 celery stalks
• 1 large tomato
• 1 liter low-sodium vegetable broth
• 500 milliliters water
• 2 bay leaves
• 1 teaspoon black pepper
• 2 tablespoons fresh parsley
• 1 teaspoon salt

Directions

Step 1

Peel and finely chop the garlic and onion. Peel the carrots and potatoes, then dice them into small cubes. Trim the ends of the green beans and cut them into 2-inch pieces. Chop the cabbage into bite-sized pieces. Dice the celery and tomato.

Step 2

In a large pot, heat the olive oil over medium heat. Add the chopped garlic and onion, sauté for about 2-3 minutes until fragrant and the onion becomes translucent.

Step 3

Add the diced carrots and potatoes to the pot, stirring occasionally, and cook for another 5 minutes.

Step 4

Stir in the green beans, cabbage, and celery. Cook for an additional 3 minutes, allowing the vegetables to soften slightly.

Step 5

Pour the low-sodium vegetable broth and water into the pot. Add the diced tomato, bay leaves, and black pepper.

Step 6

Bring the mixture to a boil, then reduce the heat to low and let it simmer for about 20-25 minutes, or until the vegetables are tender but not mushy.

Step 7

Season the soup with salt, adjusting to taste. Remove the bay leaves before serving.

Step 8

Garnish the soup with freshly chopped parsley just before serving. Enjoy your heart-healthy Sayur Sop warm.

Nutrition Facts

Serving size	(2872.7g)

Amount per serving	% Daily Value*
Calories	1021.1

Total Fat 30.4g	0%
Saturated Fat 4.9g	0%
Polyunsaturated Fat 3.1g
Cholesterol 0mg	0%
Sodium 5139.3mg	0%
Total Carbohydrate 172.7g	0%
Dietary Fiber 28.1g	0%
Total Sugars 50.3g
Protein 22.4g	0%

Vitamin D 0IU	0%
Calcium 452.3mg	0%
Iron 10.6mg	0%
Potassium 4993.3mg	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: 26.0%

Protein: 8.5%

Carbs: 65.5%