Broccoli Soup

Broccoli soup
Stone-soup/Flickr
  • Total: 35 mins
  • Prep: 5 mins
  • Cook: 30 mins
  • Yield: Serves 6
Nutritional Guidelines (per serving)
142 Calories
4g Fat
22g Carbs
7g Protein
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Nutrition Facts
Servings: Serves 6
Amount per serving
Calories 142
% Daily Value*
Total Fat 4g 5%
Saturated Fat 1g 7%
Cholesterol 6mg 2%
Sodium 318mg 14%
Total Carbohydrate 22g 8%
Dietary Fiber 4g 15%
Protein 7g
Calcium 127mg 10%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Add body to low-fat soups by using potato and some low-fat or nonfat milk, then purée the soup in a blender. This low-fat broccoli soup makes a delicious and satisfying lunch.

Ingredients

  • 2 tsp olive oil
  • 1/2 medium onion, finely chopped (about 3/4 cup)
  • 1 stalk celery, finely chopped
  • 1 medium Yukon Gold potato, peeled and cubed
  • 4 cups fresh broccoli, including stems, chopped
  • 2 cups low-sodium, fat-free chicken or vegetable broth
  • 1 1/2 cups nonfat milk

Steps to Make It

  1. Heat oil on medium heat in a soup pot or Dutch oven.

  2. Gently sauté onion and celery for 3 to 4 minutes, until onion is softened. Add potato and chopped broccoli, followed by the broth and milk. Bring to a boil, then reduce heat, cover and simmer for 20 minutes, until vegetables are tender.

  3. Allow soup to cool slightly, then transfer to a blender in 2-3 batches, and blend until smooth. Return soup to pot and heat gently until ready to serve.

Per Serving: Calories 88, Calories from Fat 16. Total Fat 1.8g (sat 0.3g), Cholesterol 1mg, Sodium 83mg, Carbohydrate 13g, Fiber 3.1g, Protein 4.9g