Broccoli Soup

5 Reviews
100% would make this recipe again

A mixed broccoli and vegetable soup.

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Preparation : 10 min Cooking : 30 min
330 calories/serving

Ingredients

2 potatoes, chopped into 3 cm pieces 400 g
3 1/2 cups broccoli, cut into florets 420 g
1 1/2 carrots, chopped into 3 cm pieces 150 g
1 zucchini, chopped into 3 cm pieces 130 g
1 1/2 stalk celery, chopped into 3 cm pieces 110 g
1 1/2 onions, chopped into 3 cm pieces 300 g
5 cups chicken broth, low-sodium 1.25 L
1 1/2 tbsp butter, unsalted 24 g
1 1/2 tbsp olive oil 25 mL
5 slices bread, whole wheat, for the croutons 180 g
2 1/2 tbsp olive oil, for the croutons 38 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Before you start

A blender or food processor will be very useful to purée the soup.

Method

  1. Prepare the vegetables. Peel the potatoes. Coarsely chop all the vegetables except the broccoli into uniform 3 cm pieces. Cut the broccoli into florets.
  2. Heat the butter and oil in a saucepan over medium heat. Add all the vegetables except the broccoli and cook over medium heat for about 10 min with occasional stirring. Add the warm broth and cook an additional 8 min, uncovered.
  3. Meanwhile, prepare the croutons.
  4. Add the broccoli stalks, which take longer to cook, then add the florets 2 min later. Cook, uncovered, 10 min maximum until the potatoes are cooked and fork-tender. Don't overcook the broccoli, so that the soup will maintain a nice green colour.
  5. Purée in a blender. Add salt and pepper to taste. Portion out into bowls, add the croutons and serve.

Observations

The soup keeps up to 7 days in the refrigerator or up to 4 months in the freezer.

Nutrition Facts Table

per 1 serving (480 g)

Amount

% Daily Value

Calories

330

Fat

14 g

21 %

Saturated 3.5 g
+ Trans 0.1 g

18 %

Cholesterol

10 mg

Sodium

300 mg

13 %

Carbohydrate

44 g

15 %

Fibre

7 g

27 %

Sugars

12 g

Net Carbs

37 g

Protein

11 g

Vitamin A

52 %

Vitamin C

106 %

Calcium

8 %

Iron

18 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Fibre, Folacin, Magnesium, Manganese, Niacin, Potassium, Selenium, Vitamin A, Vitamin B6, Vitamin C, Vitamin K
Good source of  :
Copper, Iron, Phosphorus, Vitamin B1, Vitamin B2, Vitamin E, Zinc
Source of  :
Calcium, Pantothenic Acid, Vitamin B12
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Vegetables 2
Fats 2
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

5 Reviews (5 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This recipe is in the following categories

Vegetables | Soups | High Fibre | Halal | High Iron

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