Broccoli Soup

2 Reviews
100% would make this recipe again

A mixed broccoli and vegetable soup.

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

Ingredients

2 potatoes, chopped into 3 cm pieces 400 g
4 cups broccoli, cut into florets 500 g
2 carrots, chopped into 3 cm pieces 200 g
2 zucchini, chopped into 3 cm pieces 260 g
2 stalks celery, chopped into 3 cm pieces 140 g
2 onions, chopped into 3 cm pieces 400 g
6 cups vegetable broth 1.5 L
2 tbsp butter, unsalted 28 g
2 tbsp olive oil 30 mL
6 slices bread, whole wheat, for the croutons 220 g
3 tbsp olive oil, for the croutons 45 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, garnish with croutons and serve.

Nutrition Facts Table

per 1 serving (490 g)

Amount

% Daily Value

Calories

300

Fat

13 g

20 %

Saturated 3.1 g
+ Trans 0.1 g

16 %

Cholesterol

10 mg

Sodium

300 mg

13 %

Carbohydrate

43 g

14 %

Fibre

8 g

30 %

Sugars

14 g

Net Carbs

35 g

Protein

8 g

Vitamin A

58 %

Vitamin C

109 %

Calcium

9 %

Iron

17 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Fibre, Folacin, Magnesium, Manganese, Potassium, Selenium, Vitamin A, Vitamin B6, Vitamin C, Vitamin K
Good source of  :
Copper, Iron, Niacin, 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

2 Reviews (2 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 | Kosher | Vegetarian | High Iron

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