Broccoli Soup

8 Reviews
100% would make this recipe again

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Preparation : 10 min Cooking : 30 min
190 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 chicken broth, low-sodium 1.5 L
3 tbsp olive oil 45 mL
1 pinch salt [optional]
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 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. 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.
  4. Purée in a blender. Add salt and pepper to taste. Serve into bols.

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 (450 g)

Amount

% Daily Value

Calories

190

Fat

6 g

10 %

Saturated 1.1 g
+ Trans 0 g

5 %

Cholesterol

0 mg

Sodium

120 mg

5 %

Carbohydrate

28 g

9 %

Fibre

5 g

18 %

Sugars

6 g

Net Carbs

23 g

Protein

8 g

Vitamin A

56 %

Vitamin C

109 %

Calcium

6 %

Iron

10 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Folacin, Niacin, Potassium, Vitamin A, Vitamin B6, Vitamin C, Vitamin K
Good source of  :
Copper, Fibre, Magnesium, Manganese, Phosphorus
Source of  :
Calcium, Iron, Pantothenic Acid, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin E, Zinc
Low  :
Saturated Fat, Sodium
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

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

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Reviews

8 Reviews (8 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
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