Soy-Free Okra Soup

Warm up with a hearty bowl of Soy-Free Okra Soup, a vibrant and nourishing plant-based recipe that’s packed with wholesome veggies and bold, comforting flavors. This easy-to-make soup highlights fresh okra—sautéed alongside aromatic onion, garlic, and a medley of diced vegetables like carrots, celery, and red bell pepper. Simmered in a rich vegetable broth with hints of thyme, oregano, and a touch of tomato paste for depth, it’s a satisfying meal perfect for any occasion. The addition of potatoes gives it a creamy texture, while a splash of lemon juice brightens every spoonful. This soy-free, gluten-free, and vegan-friendly dish is ready in under an hour, making it an excellent choice for weeknight dinners or meal prepping. Serve it hot, topped with fresh parsley, and enjoy its comforting warmth all year round.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 400 grams fresh okra
• 2 tablespoons olive oil
• 1 medium onion, chopped
• 3 cloves garlic cloves, minced
• 2 medium carrot, diced
• 2 stalks celery stalks, diced
• 1 medium red bell pepper, diced
• 2 medium potatoes, peeled and cubed
• 6 cups vegetable broth
• 2 tablespoons tomato paste
• 1 leaf bay leaf
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 tablespoon lemon juice
• 3 tablespoons fresh parsley, chopped

Directions

Step 1

Rinse the okra under cold water and gently pat dry with a paper towel. Trim the stems and slice each okra pod into 1/2 inch pieces.

Step 2

Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté for about 5 minutes until translucent, stirring occasionally.

Step 3

Add the minced garlic, diced carrots, celery, and red bell pepper to the pot. Continue to sauté for another 5-7 minutes until the vegetables start to soften.

Step 4

Stir in the cubed potatoes, sliced okra, and tomato paste. Cook for about 2 minutes, ensuring the tomato paste is evenly distributed.

Step 5

Pour in the vegetable broth and add the bay leaf, dried thyme, oregano, salt, and black pepper. Stir well to combine.

Step 6

Bring the mixture to a boil, then reduce the heat to low, cover the pot, and let the soup simmer for 25 minutes. Stir occasionally and check the tenderness of the vegetables.

Step 7

Remove the bay leaf and discard. Add the lemon juice to the soup and stir well.

Step 8

Taste and adjust seasoning if necessary. If you prefer the soup to be thicker, you can mash some of the potatoes against the side of the pot with a spoon.

Step 9

Serve hot, garnished with fresh chopped parsley.

Nutrition Facts

Serving size	(2734.5g)

Amount per serving	% Daily Value*
Calories	1417.6

Total Fat 42.6g	0%
Saturated Fat 7.3g	0%
Polyunsaturated Fat 7.0g
Cholesterol 0mg	0%
Sodium 5929.2mg	0%
Total Carbohydrate 232.3g	0%
Dietary Fiber 46.8g	0%
Total Sugars 49.4g
Protein 44.9g	0%

Vitamin D 0IU	0%
Calcium 761.5mg	0%
Iron 15.7mg	0%
Potassium 6938.5mg	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: 25.7%

Protein: 12.0%

Carbs: 62.3%