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Overview

Uruguayan Vegetable Soup

Sopa de Verduras con Fideos, Sopa de Verduras y Fideos Cabello de Angel

This uruguayan vegetable soup recipe simmers potato, carrot, red pepper, onion, celery, leek, tomato, green beans and peas in a light golden broth, then stirs in fine angel hair pasta in the last few minutes. One serving is about 440 g and carries 176 calories. It is the everyday soup of Uruguayan home cooking — no meat, no cream, just vegetables and pasta in a pot.

Sopa de verduras con fideos is the everyday soup of the Rio de la Plata — the pot that uses whatever the garden and the market gave that day. The Uruguayan version stays light: potato, carrot, pepper, onion, celery, leek, tomato, green beans and peas in a golden broth, with fine angel hair pasta stirred in at the end so the soup turns into a meal. It is cooked in one pot, served with bread, and eaten hot at the family table.

Pairs well with: Serve hot with crusty bread and grated Parmesan on the table.

Provenance

Uruguay flag Uruguay

Uruguayan Home Cooking

Latin America & Caribbean

Time Dedication

50m

15m prep • 35m cook

Batch Yield

6 Servings

176 kcal per serving

1 serving ≈ 440 g

Technical Skill

Easy

Easy (One Pot)

Meal Timing & Digestive Fit

Breakfast

Not Advised

Lunch

Prime Metabolic Fit

Dinner

Ideal Hearty Main

Snack & Tea

Inappropriate

Soups & Broths Occasions: Weeknight dinners, family meals, make-ahead lunches, cold-weather comfort food Cost: Low — about $1.25 per serving at home
A bowl of Uruguayan vegetable soup with angel hair pasta, potato and carrot in a golden broth, with a spoon

Uruguayan Home Cooking

Photo: Horacio Cambeiro, CC BY 4.0, via Wikimedia Commons

The Heritage Formulary

Measured Ingredients

Estimated cost: Low — about $1.25 per serving at home (USD)

This is a light broth soup with angel hair pasta: potato, carrot, pepper, onion, celery, leek, tomato, green beans and peas — no pumpkin, no sweet potato and no corn, which is what makes it distinct from the published Paraguayan vegetable soup, and no lentils, which is what makes it distinct from the published Uruguayan lentil soup.

Execution Methodology & Culinary Technique

Step-by-Step Cooking Guide

Active 50m
P

Prep Stage: Vegetables and Pasta

15 Mins • Vegetables and Pasta

Dice the potato, carrot, red pepper, onion, celery and tomato, slice the leek, and cut the green beans. Break the angel hair pasta into short lengths, thaw the peas, and chop the garlic and parsley. Measure out the water and oil.

Maestro Tip: Cut the potato and carrot to the same size so they finish cooking at the same time — big pieces stay hard while small ones fall apart.

  1. 1

    Chop the vegetables

    10 Mins Room temperature, about 20°C (68°F)

    Peel and dice the potato into 2 cm cubes and the carrot into 1 cm cubes. Dice the red pepper, onion, celery and tomato, slice the leek, and cut the green beans into 3 cm pieces. Keep the peas, the broken pasta and the parsley aside for later.

    Dice the carrot smaller than the potato — carrot takes longer to soften, so the smaller cut evens the cooking out.

    Done when: Neat, even pieces, with the pasta broken and the peas thawed.

  2. 2

    Soften the onion, leek and garlic

    8 Mins Medium heat, about 160°C (320°F) in the pot

    Warm the olive oil in a large pot over medium heat, then add the onion, leek and garlic. Cook for 8 minutes, stirring often, until the onion is soft and sweet-smelling.

    Do not let the garlic colour — browned garlic turns the whole soup bitter.

    Done when: The onion is soft and glossy, and the pot smells sweet, not browned.

  3. 3

    Add the vegetables and simmer

    20 Mins Gentle simmer, about 90°C (195°F)

    Add the potato, carrot, red pepper, celery, tomato and green beans with the water. Bring to a boil at 100°C (212°F), then turn the heat down to a gentle simmer at about 90°C (195°F). Cover loosely and cook for 20 minutes until the potato breaks easily.

    Skim off any foam in the first 10 minutes — it keeps the broth clear and clean-tasting.

    Done when: The potato is tender all the way through and the broth is light and golden.

  4. 4

    Add the pasta and peas

    5 Mins Gentle simmer, about 90°C (195°F)

    Stir in the broken angel hair pasta and the thawed peas. Simmer for 4 to 5 minutes, stirring now and then, until the pasta is just tender and the peas are bright green. The pasta will thicken the soup a little — that is how it should be.

    Add the pasta last and do not overcook it — angel hair goes soft in minutes, and mushy pasta clouds the broth.

    Done when: The pasta is tender but still separate, and the peas are bright green.

  5. 5

    Season and serve

    5 Mins Gentle simmer, about 90°C (195°F)

    Stir in the salt and pepper and taste — the broth should be light and savoury, not salty. Take the pot off the heat and rest it for 5 minutes. Ladle the soup into deep bowls, scatter the chopped parsley over the top, and serve hot with crusty bread.

    Salt only now, once the vegetables are tender — salting earlier can toughen the potato and the beans.

    Done when: Steaming hot, the vegetables tender in a light golden broth, with parsley bright green on top.

Finishing Touches & Plating

Serve the uruguayan vegetable soup steaming hot, with parsley on top and crusty bread beside it — a simple bowl that needs nothing more.

Nutritional Physiology & Benefits

Nutrition

Energy

176

kcal / serving

Protein

5g

Complete AA

Carbs

33g

Complex

Fats

3g

Healthy

Per serving (6 servings · 1 serving ≈ 440 g)
Energy176 kcal
Protein5 g
Carbohydrates33 g
Fat3 g
Fibre5.4 g
Sugar7.0 g
Sodium449 mg
Per 100g
Energy40 kcal
Protein1.2 g
Carbohydrates7.6 g
Fat0.7 g
Fibre1.2 g
Sugar1.6 g
Sodium102 mg

Nutrition values are estimated — calculated from USDA FoodData Central values for the listed ingredients.

Vitamins & minerals: Vitamin A (carrot, red pepper), vitamin C (pepper, tomato, parsley), folate (peas, green beans), potassium (potato, leek).

Light and Low in Calories

Each serving carries about 176 calories with 5.4 g of fibre, so a big bowl is filling without being heavy.

Nine Vegetables in One Bowl

Potato, carrot, pepper, onion, celery, leek, tomato, green beans and peas give each serving a wide mix of vitamins and minerals.

One Pot, Ready in 50 Minutes

Everything cooks in a single pot, the pasta goes in at the end, and the soup reheats well for the next day.

Food Pairings

What to Eat With

To optimize nutrient absorption and elevate the sensory depth, pair with these authentic accompaniments:

Sides

Crusty Bread

Bread is made for this soup — it soaks up the broth, and a slice rubbed with garlic is the Uruguayan way to serve it.

Vegetables

Green Salad With Lemon Dressing

A sharp, lemony salad cuts the warmth of the soup and gives the meal its crunch.

More Pairings

Grated Parmesan

A spoonful of grated Parmesan melts into the hot broth and gives the soup a savoury finish.

Drinks

Red Wine or Sparkling Water

A light red wine suits the soup's warmth, and sparkling water keeps the meal fresh.

Complete menu

Serve a big bowl of vegetable soup with crusty bread and a green salad, then a slice of torta de manzana to finish, for a full Uruguayan dinner.

Digestive Guardrails

What NOT to Combine

To prevent digestive distress, sluggishness, or palate clash, avoid pairing the dish with these elements:

Overcooking the Pasta

Angel hair pasta turns to mush in minutes and clouds the broth, so add it last and cook it for 4 to 5 minutes only. This is general food information, not medical advice.

Salting Too Early

Salt added before the vegetables are tender can keep the potato and beans firm, so season only at the end. This is general food information, not medical advice.

General information only, not medical advice — consult a doctor for personal dietary decisions.

Who Should Eat It

Who Should Eat

  • General adultsA light, warming bowl — one large serving with bread is a full lunch for most adults.
  • ChildrenMild, soft and easy to eat; the vegetables and pasta mash easily on a spoon. Let it cool a little first.
  • ElderlySoft, easy to chew and gentle on the stomach; serve hot with bread for dipping.
  • Pregnant womenA good source of folate from the peas and beans; eat it fresh and hot, and keep leftovers refrigerated.
  • Breastfeeding womenA nourishing, light bowl that reheats well for a quick next-day meal.
  • AthletesGood after training: about 176 calories with 33.3 g of carbohydrate per serving — pair it with bread for a fuller meal.
  • Weight gainA big bowl with bread and a drizzle of olive oil is an easy way to add energy.
  • Weight lossAt 176 calories a serving with 5.4 g of fibre, it is filling for its energy — keep the oil as written and skip second helpings of bread.

Health Conditions — Adjust or Avoid

Conditions

  • DiabetesAbout 33.3 g of carbohydrate per serving, mostly slow-digesting vegetable starch and pasta — a modest bowl is gentler; ask a clinician about portion size.
  • High blood pressureAbout 449 mg of sodium per serving — keep the salt as written and skip extra salty sides; ask a clinician if you watch sodium.
  • Kidney diseasePotato, tomato and leek are high in potassium, so portions matter — ask a clinician before making it a regular meal.
  • GoutVegetables and pasta are low in purines, so this soup is usually fine for gout — ask a clinician if gout is a concern.
  • Stomach issuesSoft, mild and easy on the stomach for most people; the tomato and peppers can be a trigger for some.
  • Cardiovascular diseaseLow in saturated fat and rich in fibre — a heart-friendly bowl as written; ask a clinician about frequency.
  • Fatty liverLight and plant-based with little fat, so it fits well as a regular dinner; ask a clinician about portion size.
  • Food allergiesContains wheat (angel hair pasta) and celery — both recognised allergens — so check with guests; ask a clinician if you have allergies.
  • Special therapeutic dietsAsk a clinician or dietitian before using this dish in a therapeutic diet — it is high in potassium and fibre from the vegetables.

If you have a medical condition, consult your doctor before changing your diet.

Storage & Use

Storage & Use

How to store
Cool completely, then keep in a sealed container in the fridge.
In the fridge
4 days in the fridge at 4°C (39°F) or below; the pasta soaks up broth, so add a splash of water when reheating.
In the freezer
Up to 3 months in sealed containers; the pasta softens a little on thawing — freeze the soup before adding the pasta if you can.
How to reheat
Reheat gently on the stove until steaming hot all the way through, at least 74°C (165°F); stir in a little water if it has thickened.
Freezing recommended
Yes — this soup freezes well for up to 3 months, ideally before the pasta goes in.
Signs it has spoiled
A sour smell, a slimy surface, or any mould — discard it.

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