Low Sodium Sopa de Legumes

Elevate your soup game with this flavorful and heart-healthy Low Sodium Sopa de Legumes, a Portuguese-inspired vegetable soup brimming with vibrant colors and wholesome goodness. Packed with an array of fresh produce like carrots, zucchini, potatoes, and green beans, this satisfying recipe is simmered in unsalted vegetable broth and seasoned with garlic, parsley, thyme, and a hint of black pepper for a full-bodied flavor without the extra sodium. Perfect as a comforting weeknight dinner or a light, guilt-free lunch, this soup is ready in under an hour and makes six generous servings of plant-based nourishment. Whether you're following a low-sodium diet or just looking to make healthier choices, this soup delivers on taste, nutrition, and simplicity.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 3 garlic cloves, minced
• 2 medium carrots, diced
• 2 celery stalks, diced
• 1 medium zucchini, diced
• 2 large tomatoes, chopped
• 1 medium red bell pepper, diced
• 1 cup green beans, trimmed and chopped
• 6 cups unsalted vegetable broth
• 2 medium potatoes, peeled and diced
• 2 tablespoons fresh parsley, chopped
• 1 teaspoon fresh thyme, chopped
• 1 teaspoon (or to taste) ground black pepper
• 1 bay leaf

Directions

Step 1

Heat the olive oil in a large soup pot over medium heat.

Step 2

Add the diced onion and sauté until translucent, about 5 minutes.

Step 3

Stir in the minced garlic and cook for an additional 1-2 minutes until fragrant.

Step 4

Add the carrots, celery, zucchini, and bell pepper. Cook for 5-7 minutes, stirring occasionally, until the vegetables begin to soften.

Step 5

Stir in the chopped tomatoes and cook until they release their juices, about 3-4 minutes.

Step 6

Pour in the unsalted vegetable broth and add the diced potatoes, green beans, fresh parsley, thyme, bay leaf, and ground black pepper.

Step 7

Bring the soup to a gentle boil, then reduce the heat to low. Cover and simmer for 30 minutes, or until the vegetables are tender.

Step 8

Remove the bay leaf before serving.

Step 9

Taste and adjust seasoning if necessary (avoid adding salt to maintain the low-sodium requirement).

Step 10

Serve hot, garnished with additional fresh parsley if desired.

Nutrition Facts

Serving size	(3180.3g)

Amount per serving	% Daily Value*
Calories	958.7

Total Fat 31.2g	0%
Saturated Fat 4.9g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 378.7mg	0%
Total Carbohydrate 157.9g	0%
Dietary Fiber 28.5g	0%
Total Sugars 46.2g
Protein 20.5g	0%

Vitamin D 0IU	0%
Calcium 445.3mg	0%
Iron 9.1mg	0%
Potassium 5234.8mg	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: 28.2%

Protein: 8.2%

Carbs: 63.5%