This thick and warming Okra Soup is a fantastic way to enjoy this humble vegetable. Okra’s neutral flavor is enhanced by the aromatic vegetables, fresh lime juice, and tomatoes it’s cooked with. Plus, the okra thickens the soup for a hearty texture.
Okra is known for its thickening properties when cooked, making it perfect for a warming, filling soup. It’s a lighter version of traditional African okra soups kept simple and low in points. Serve it with some of our other healthy side dishes!
Why should you try Okra Soup?
- It’s loaded with nutrients: Okra is one of those vegetables that quietly packs a punch in terms of nutrition. Rich in vitamins C and K, as well as fiber, okra is an excellent addition to any healthy eating plan. For those following Weight Watchers, it’s just 1 point per serving.
- Perfect for meal prep: This soup freezes and reheats wonderfully, which makes it ideal for meal prepping. You can easily make a big batch, portion it out, and freeze it for those days when you don’t feel like cooking from scratch. Simply thaw and heat, and you’ve got yourself a cozy, healthy meal.
- It’s so adaptable: If you’re not a fan of okra yet, this recipe is a great starting point because the flavor is so mild. You can also easily add other ingredients like seafood or lentils for a more filling meal.
Prep Time: 15 minutes
Cook Time: 35 minutes
Servings: 4
Portion Size: 1 ½ cups (about 350 g)
1 WW Point Per Serving. You can view the recipe on the WW App here. (WW login required.)
Ingredients:
- 1 tsp olive oil
- 1 medium onion, diced (1 cup, 150 g)
- 2 cloves garlic, minced
- 1 tbsp fresh ginger, grated
- 2 medium carrots, diced (1 cup, 120 g)
- 2 medium tomatoes, diced (1 cup, 150 g)
- 1 green bell pepper, diced (1 cup, 150 g)
- 2 cups okra, sliced (200 g)
- 4 cups chicken broth (960 ml)
- 2 tbsp tomato paste (30 g)
- 1 lime, juiced
- Salt and pepper, to taste
Instructions:
- Heat the oil: In a large pot, heat 1 teaspoon of olive oil over medium heat. Since we’re using just a small amount of oil, be sure to keep an eye on it so it doesn’t burn.
- Sauté the aromatics: Add the diced onion to the pot and cook for 3-4 minutes until it becomes translucent. Stir occasionally to avoid sticking. Once the onion softens, add the minced garlic and grated ginger. Continue cooking for another 1-2 minutes until fragrant.
- Add the vegetables: Toss in the diced carrots and green bell pepper. Stir everything together and cook for about 5 minutes, allowing the vegetables to soften and release their flavors.
- Incorporate the okra: Now, add the sliced okra and tomatoes to the pot. Okra naturally thickens as it cooks, so stir it in gently and allow it to cook for 3-4 minutes. Be careful not to over-stir, as this can increase the sliminess of the okra.
- Add the broth and tomato paste: Pour in the chicken broth and add the tomato paste. Stir until the tomato paste dissolves into the liquid. Bring the soup to a simmer and lower the heat to medium-low. Let the soup cook for 20-25 minutes, allowing the flavors to blend and the okra to soften.
- Season and finish: Season the soup with salt and pepper to taste. Just before serving, squeeze in the lime juice to add a bright, tangy note that balances the rich flavors of the soup.
- Serve: Ladle the soup into bowls and serve warm. You can garnish with additional lime wedges or fresh herbs like parsley if desired.
Substitutions and Variations
If you want to switch things up, here are a few variations you can try:
- Seafood Twist: Many traditional African okra soups pair beautifully with seafood. Consider adding shrimp, crab meat, or even chunks of white fish toward the end of cooking for a deliciously different take.
- Vegan-Friendly: If you’re looking to make this soup even heartier, try adding lentils or corn kernels. You could even throw in chunks of sweet potato or butternut squash for a bit of natural sweetness and extra texture.
Tips and Tricks for making Okra Soup
- Sauté your aromatics well: Take your time sautéing the veggies. Let those vegetables soften and develop a slight caramelization before adding the liquids.
- Perfect for meal prep: This Okra Soup is a great option for meal prep, as it freezes and reheats beautifully. Just be sure to let the soup cool completely before freezing to maintain the best texture.
- Rinse the okra thoroughly: Before chopping, be sure to rinse the okra well to remove any dirt. Slice the okra thinly so it cooks evenly and releases just the right amount of its natural thickening properties.
- Add the lime juice last: Adding lime juice at the end of cooking helps to balance the flavors and brighten the soup. Don’t skip this step!
Okra Soup
A hearty and satisfying vegetable soup thickened with okra.
Ingredients
- 1 tsp olive oil
- 1 medium onion, diced (1 cup, 150 g)
- 2 cloves garlic, minced
- 1 tbsp fresh ginger, grated
- 2 medium carrots, diced (1 cup, 120 g)
- 2 medium tomatoes, diced (1 cup, 150 g)
- 1 green bell pepper, diced (1 cup, 150 g)
- 2 cups okra, sliced (200 g)
- 4 cups chicken broth, 960 ml
- 2 tbsp tomato paste, 30 g
- 1 lime, juiced
- Salt and pepper, to taste
Instructions
- Heat the oil: In a large pot, heat 1 teaspoon of olive oil over medium heat. Since we’re using just a small amount of oil, be sure to keep an eye on it so it doesn’t burn.
- Sauté the aromatics: Add the diced onion to the pot and cook for 3-4 minutes until it becomes translucent. Stir occasionally to avoid sticking. Once the onion softens, add the minced garlic and grated ginger. Continue cooking for another 1-2 minutes until fragrant.
- Add the vegetables: Toss in the diced carrots and green bell pepper. Stir everything together and cook for about 5 minutes, allowing the vegetables to soften and release their flavors.
- Incorporate the okra: Now, add the sliced okra and tomatoes to the pot. Okra naturally thickens as it cooks, so stir it in gently and allow it to cook for 3-4 minutes. Be careful not to over-stir, as this can increase the sliminess of the okra.
- Add the broth and tomato paste: Pour in the chicken broth and add the tomato paste. Stir until the tomato paste dissolves into the liquid. Bring the soup to a simmer and lower the heat to medium-low. Let the soup cook for 20-25 minutes, allowing the flavors to blend and the okra to soften.
- Season and finish: Season the soup with salt and pepper to taste. Just before serving, squeeze in the lime juice to add a bright, tangy note that balances the rich flavors of the soup.
- Serve: Ladle the soup into bowls and serve warm. You can garnish with additional lime wedges or fresh herbs like parsley if desired.
Notes
This is a 1 Point Weight Watchers soup.
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