Low Fat Sopa de Legumes

Delight in the comforting flavors of this *Low Fat Sopa de Legumes*, a light and nutritious Brazilian-inspired vegetable soup bursting with vibrant ingredients like carrots, zucchini, cabbage, and leeks. Perfectly seasoned with garlic and fresh parsley, this wholesome soup is simmered in a low-sodium vegetable broth for a guilt-free, flavor-packed meal. Ready in just 50 minutes, this heartwarming dish can be blended to your desired consistency, whether you prefer it chunky or velvety smooth. Ideal for anyone seeking a low-fat, plant-based recipe that’s both satisfying and easy to prepare, *Sopa de Legumes* makes a perfect light lunch or dinner. Serve it with a slice of whole-grain bread or enjoy it on its own for a cozy, nourishing meal that’s as healthy as it is delicious.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 medium, diced Onion
• 2 minced Garlic cloves
• 2 medium, peeled and sliced Carrots
• 1 medium, diced Zucchini
• 1 medium, peeled and diced Potato
• 1 cup, thinly sliced Cabbage
• 1 stalk, sliced (white and light green parts only) Leek
• 1 teaspoon Olive oil
• 6 cups Low-sodium vegetable broth
• 2 cups Water
• 0.5 teaspoon (adjust to taste) Salt
• 0.25 teaspoon (adjust to taste) Black pepper
• 2 tablespoons, chopped (for garnish) Fresh parsley

Directions

Step 1

Heat a large pot over medium heat and add the olive oil.

Step 2

Sauté the diced onion and minced garlic for 2-3 minutes until fragrant and softened.

Step 3

Add the carrots, zucchini, potato, cabbage, and leek to the pot. Stir well to combine.

Step 4

Pour in the vegetable broth and water, then bring the mixture to a boil.

Step 5

Reduce the heat to low, cover the pot, and let the soup simmer for 25-30 minutes or until the vegetables are tender.

Step 6

Using an immersion blender (or a countertop blender in batches), blend the soup until it reaches your desired consistency. You can leave it chunky or make it completely smooth.

Step 7

Season the soup with salt and black pepper to taste.

Step 8

Ladle the hot soup into bowls and garnish with fresh chopped parsley before serving.

Step 9

Enjoy your Low Fat Sopa de Legumes with a slice of whole-grain bread or on its own for a light, healthy meal.

Nutrition Facts

Serving size	(2758.2g)

Amount per serving	% Daily Value*
Calories	708.0

Total Fat 24.4g	0%
Saturated Fat 4.8g	0%
Polyunsaturated Fat 4.4g
Cholesterol 6.3mg	0%
Sodium 4399.6mg	0%
Total Carbohydrate 112.2g	0%
Dietary Fiber 14.0g	0%
Total Sugars 42.0g
Protein 11.3g	0%

Vitamin D 0IU	0%
Calcium 316.7mg	0%
Iron 5.6mg	0%
Potassium 3269.5mg	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: 30.8%

Protein: 6.3%

Carbs: 62.9%