Mediterranean Diet Okra and Tomatoes Soup

Savor the vibrant flavors of the Mediterranean with this hearty Okra and Tomatoes Soup, a wholesome dish that perfectly aligns with the Mediterranean diet. Brimming with fresh okra, ripe tomatoes, and a mélange of aromatic herbs like oregano and thyme, this soup offers a comforting, nutrient-packed option for any meal. Cooked in a vegetable broth base with a hint of garlic and sautéed onions, the natural sweetness of the veggies shines through in every bite. A drizzle of olive oil adds richness, while a garnish of fresh parsley provides a burst of freshness. Ready in under an hour and ideal for lunch or dinner, this one-pot soup is as nourishing as it is flavorful, making it a must-try for healthy, plant-based eating.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 3 cloves garlic, minced
• 1 medium green bell pepper, chopped
• 1 pound okra, trimmed and sliced
• 4 cups tomatoes, diced
• 4 cups vegetable broth
• 1 piece bay leaf
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons parsley, chopped

Directions

Step 1

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

Step 2

Add the chopped onion and sauté for about 5 minutes until translucent.

Step 3

Stir in the minced garlic and chopped green bell pepper and cook for another 3 minutes.

Step 4

Add the sliced okra to the pot and sauté for 5 minutes, stirring occasionally.

Step 5

Add the diced tomatoes, vegetable broth, bay leaf, dried oregano, dried thyme, salt, and black pepper.

Step 6

Bring the mixture to a boil, then reduce the heat to low and let it simmer uncovered for 30 minutes, or until the okra is tender and the flavors are well blended.

Step 7

Remove the bay leaf from the soup.

Step 8

Taste and adjust the seasoning if necessary.

Step 9

Serve hot, garnished with freshly chopped parsley.

Nutrition Facts

Serving size	(2663.3g)

Amount per serving	% Daily Value*
Calories	1026.2

Total Fat 39.7g	0%
Saturated Fat 6.3g	0%
Polyunsaturated Fat 5.5g
Cholesterol 0mg	0%
Sodium 4693.7mg	0%
Total Carbohydrate 151.6g	0%
Dietary Fiber 43.1g	0%
Total Sugars 54.1g
Protein 37.6g	0%

Vitamin D 0IU	0%
Calcium 697.6mg	0%
Iron 12.9mg	0%
Potassium 5911.6mg	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: 32.1%

Protein: 13.5%

Carbs: 54.4%