Low Sodium Okra and Tomatoes Soup

Warm your soul with this vibrant and nutritious Low Sodium Okra and Tomatoes Soup, a wholesome dish bursting with garden-fresh flavors. Perfect for those watching their sodium intake, this recipe combines tender okra, ripe tomatoes, and sweet red bell peppers with aromatic herbs like oregano and thyme for a rich, satisfying soup. A quick preparation of just 20 minutes and a gentle 40-minute simmer make this dish an easy weeknight dinner or meal-prep staple. Using low sodium vegetable broth ensures a heart-healthy base, while a drizzle of olive oil elevates the natural flavors of the vegetables. Garnished with freshly chopped parsley, this low-sodium soup is as beautiful to serve as it is delicious to eat. Enjoy it as a light entrée or pair it with crusty bread for a comforting, wholesome meal.

Nutriscore Rating: 83/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 500 grams fresh okra
• 4 medium fresh tomatoes
• 1 large onion
• 3 units garlic cloves
• 1 large red bell pepper
• 2 tablespoons extra virgin olive oil
• 4 cups low sodium vegetable broth
• 0.5 teaspoon black pepper
• 1 teaspoon dried oregano
• 0.5 teaspoon dried thyme
• 1 unit bay leaf
• 2 tablespoons fresh parsley

Directions

Step 1

Rinse the okra thoroughly, trim the ends, and slice into 1/2-inch pieces.

Step 2

Score an 'X' on the bottom of each tomato, place in boiling water for 30 seconds, then transfer to an ice bath to remove the skins. Chop the peeled tomatoes into small cubes.

Step 3

Peel and chop the onion and garlic cloves finely.

Step 4

Slice the red bell pepper into thin strips.

Step 5

In a large pot, heat olive oil over medium heat. Add the onion and sauté until translucent, about 5 minutes.

Step 6

Add the garlic and red bell pepper to the pot. Sauté for an additional 2-3 minutes until the pepper softens.

Step 7

Stir in the chopped tomatoes and cook for about 5 minutes until they start breaking down.

Step 8

Add the sliced okra to the pot and stir well to combine with the vegetables.

Step 9

Pour in the low sodium vegetable broth and bring to a simmer.

Step 10

Add the black pepper, oregano, thyme, and bay leaf. Stir to incorporate the seasonings.

Step 11

Reduce the heat to low, cover the pot, and let the soup simmer for about 20-25 minutes or until the okra is tender.

Step 12

Remove the bay leaf, taste for seasoning and adjust with more pepper or herbs if needed.

Step 13

Garnish with freshly chopped parsley before serving.

Step 14

Serve warm and enjoy your healthy Low Sodium Okra and Tomatoes Soup!

Nutrition Facts

Serving size	(2351.4g)

Amount per serving	% Daily Value*
Calories	712.2

Total Fat 30.9g	0%
Saturated Fat 4.5g	0%
Polyunsaturated Fat g
Cholesterol 0mg	0%
Sodium 637.2mg	0%
Total Carbohydrate 103.0g	0%
Dietary Fiber 29.4g	0%
Total Sugars 39.0g
Protein 23.4g	0%

Vitamin D 0IU	0%
Calcium 598.8mg	0%
Iron 8.1mg	0%
Potassium 4244.0mg	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: 35.5%

Protein: 11.9%

Carbs: 52.6%