Low Fat Okra and Tomatoes Soup

Delight in the comforting flavors of the South with this Low Fat Okra and Tomatoes Soup, a wholesome and vibrant recipe that's as nutritious as it is delicious. Loaded with tender slices of fresh okra, juicy canned diced tomatoes, and aromatic vegetables like celery, onion, and garlic, this satisfying soup is gently simmered with a bay leaf and thyme to infuse deep, earthy flavors. A touch of lemon juice at the end brightens the dish, while the low-sodium vegetable broth keeps it light and heart-healthy. Perfect for cozy weeknight dinners or meal prep, this low-fat, high-fiber soup is a fantastic way to enjoy seasonal produce while maintaining a balanced diet. Ready in under an hour, it’s a simple yet flavorful choice for anyone seeking a nourishing plant-based meal.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 500 grams fresh okra, sliced
• 400 grams canned diced tomatoes, no salt added
• 1 medium onion, chopped
• 3 cloves garlic, minced
• 2 stalks celery, chopped
• 1 liter low-sodium vegetable broth
• 1 bay leaf
• 1 teaspoon dried thyme
• 0.5 teaspoon black pepper
• 0.5 teaspoon salt
• 1 tablespoon extra-virgin olive oil
• 1 tablespoon lemon juice

Directions

Step 1

Begin by preparing the vegetables. Wash and slice the okra into 1 cm rounds.

Step 2

Chop the onion and celery, and mince the garlic cloves.

Step 3

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

Step 4

Once hot, add the chopped onion and celery, cooking until they become soft and translucent, about 5 minutes.

Step 5

Add the minced garlic and stir for another minute until fragrant.

Step 6

Pour in the canned diced tomatoes along with their juices, and stir well.

Step 7

Add the sliced okra to the pot, followed by the vegetable broth.

Step 8

Stir in the bay leaf, thyme, black pepper, and salt.

Step 9

Bring the mixture to a gentle simmer over medium-high heat.

Step 10

Once simmering, reduce the heat to medium-low, cover the pot, and let it cook for 20 minutes, stirring occasionally.

Step 11

After 20 minutes, remove the bay leaf and discard.

Step 12

Add the lemon juice to the pot and stir well to enhance the flavors.

Step 13

Taste and adjust the seasoning if necessary.

Step 14

Ladle the soup into bowls and serve warm.

Nutrition Facts

Serving size	(2137.4g)

Amount per serving	% Daily Value*
Calories	506.1

Total Fat 15.9g	0%
Saturated Fat 2.2g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 1910.6mg	0%
Total Carbohydrate 86.7g	0%
Dietary Fiber 25.7g	0%
Total Sugars 30.8g
Protein 16.5g	0%

Vitamin D 0IU	0%
Calcium 611.6mg	0%
Iron 7.2mg	0%
Potassium 3736.8mg	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: 25.7%

Protein: 11.9%

Carbs: 62.4%