Low-Fat Broccoli Soup

By
Fiona Haynes
Fiona Haynes
Freelance writer and copy editor Fiona Haynes has published more than 100 published recipes focused on low-fat and healthy eating.
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Updated on 07/28/21
Broccoli soup recipe

The Spruce / Alexandra Shytsman
Prep: 5 mins
Cook: 30 mins
Total: 35 mins
Servings: 6 servings
Nutrition Facts (per serving)
143 Calories
2g Fat
26g Carbs
7g Protein
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Nutrition Facts
Servings: 6
Amount per serving
Calories 143
% Daily Value*
Total Fat 2g 3%
Saturated Fat 0g 2%
Cholesterol 3mg 1%
Sodium 388mg 17%
Total Carbohydrate 26g 9%
Dietary Fiber 5g 19%
Total Sugars 7g
Protein 7g
Vitamin C 75mg 374%
Calcium 137mg 11%
Iron 1mg 8%
Potassium 788mg 17%
*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.)

If you're trying to eat low-fat because of dietary needs or simply because you prefer it, your meals don't have to lack flavor or be less delicious than their fattier counterparts. There are many tricks to making low-fat lifestyle meals as scrumptious as ones that rely on oil, animal fats, or full-fat dairy to achieve creaminess and texture. Our broccoli soup is the perfect example of what can be made with wholesome and simple ingredients. Rich, flavorful, and very nutritious, this recipe is ready in just 35 minutes and can make the perfect light lunch or dinner, or a yummy appetizer for a heartier main course.

Broccoli is a great vegetable to have around. Versatile, crunchy, and full of flavor, it can be eaten raw, quickly steamed to a bright green color, roasted in the oven, or sautéed with garlic and a splash of olive oil. Seasoned with lemon juice and salt, it becomes the perfect side to any protein of your liking. Added to pasta dishes, it gives texture and volume and adds color to rice or quinoa salads. Broccoli is a powerhouse of nutrition, especially packing a lot of vitamin C. A cup of raw broccoli has just 30 calories but almost 2 grams of protein and 70 milligrams of vitamin C—the daily recommended dose is between 69 and 90 milligrams a day, so a cup of broccoli can put you way ahead of your vitamin C needs.

Our healthy and nutritious recipe for low-fat broccoli soup uses a Yukon Gold potato to add body to the texture. It's a healthy trick for whenever you want to thicken soup and don't want to use flour or cornstarch. Plus, a potato adds fiber and nutrition. Use the florets and stems for our recipe, and peel the stems if you find their skin too thick. Using thawed frozen broccoli is also a great option. For a vegan option, use vegetable broth and a plant-based beverage instead of milk. Serve this soup with a salad and a couple of rice crackers for a light but filling lunch, or make some fresh spring rolls for a pretty and healthy side.

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Ingredients

  • 2 teaspoons olive oil

  • 3/4 cup chopped onion

  • 1 stalk celery, chopped

  • 1 medium Yukon Gold potato, peeled and cubed

  • 4 cups broccoli, chopped

  • 2 cups low-sodium, nonfat chicken broth, or vegetable broth

  • 1 1/2 cups nonfat milk, or any plant-based beverage

Steps to Make It

  1. Gather the ingredients.

    Ingredients for broccoli soup
    The Spruce / Alexandra Shytsman

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

    Heat oil in a soup pot
    The Spruce / Alexandra Shytsman

  3. Gently sauté the onion and celery for 3 to 4 minutes, until the onion is softened.

    Gently sauté onion and celery
    The Spruce / Alexandra Shytsman

  4. Add the cubed potato, broccoli, broth, and milk. Bring to a boil. Reduce heat, cover, and simmer for 20 minutes, or until all the vegetables are tender.

    Add potato, chopped broccoli, broth, and milk
    The Spruce / Alexandra Shytsman

  5. Allow the soup to cool slightly. Transfer to a blender and blend until smooth in 2 or 3 batches.

    Transfer soup to a blender
    The Spruce / Alexandra Shytsman

  6. Return the blended soup to the pot and heat gently until ready to serve.

    Return blended soup to the soup pot
    The Spruce / Alexandra Shytsman

  7. Enjoy.

    Serve the soup in bowls
    The Spruce / Alexandra Shytsman

Use Caution When Blending Hot Ingredients

Steam expands quickly in a blender and can cause ingredients to splatter everywhere or cause burns. To prevent this, fill the blender only one-third of the way up, vent the top, and cover with a folded kitchen towel while blending.

Low-Fat Crunchy Toppings

Even if you plan to serve this soup as a stand-alone dish, every creamy dish needs a little crunchy flavor contrast. But don't sabotage its low-fat beauty by serving traditional bread rolls or fatty croutons. Instead, choose healthy, low-carb, low-fat sides:

  • Sprinkle the soup with a grating or two of low-fat cheese.
  • Top with 1 ounce of healthy-fat seeds like poppy, pumpkin, sunflower, or flaxseeds for a dose of fiber and protein along with healthy fats.
  • Use shredded carrots, celery, jicama, or thinly sliced bell peppers for a much-needed crunch.
Article Sources
The Spruce Eats uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

  1. Broccoli, Raw. FoodData Central. United States Department of Agriculture.