|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 2g||3%|
|Saturated Fat 0g||2%|
|Total Carbohydrate 20g||7%|
|Dietary Fiber 5g||16%|
|Total Sugars 7g|
|Vitamin C 72mg||360%|
|*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.|
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 a low-fat lifestyle as scrumptious as the traditional methods of cooking that rely on oil, animal fats, or full-fat dairy to achieve creaminess and texture. Our broccoli soup is the perfect example of what you can make with wholesome and simple ingredients. Rich, flavorful, and very nutritious, our 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 mg of vitamin C—the daily recommended dose is between 69 and 90 mg 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 potato to add body to its texture, a healthy trick that can help you in other soup recipes when you need to thicken them and don't want to use flour or cornstarch. With the potato, you'll also be adding 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.
2 teaspoons olive oil
3/4 cup onion, chopped
1 stalk celery, chopped
1 medium Yukon gold potato, peeled and cubed
4 cups broccoli
2 cups low-sodium non-fat chicken broth, or vegetable broth
1 1/2 cups non fat milk, or any plant-based beverage
Gather the ingredients.
Heat oil on medium heat in a soup pot or Dutch oven.
Gently sauté the onion and celery for 3 to 4 minutes, until the onion is softened.
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.
Allow the soup to cool slightly. Transfer to a blender and blend until smooth in 2 or 3 batches.
Return the blended soup to the pot and heat gently until ready to serve.
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 grate or two of low-fat cheese.
- Top with one ounce of healthy-fat seeds like poppy, pumpkin, sunflower, or flaxseeds for a healthy dose of fiber and protein along with healthy fats.
- Use shredded carrots, celery, jicama, or thinly sliced bell peppers for a much-needed crunch.
Broccoli, Raw. FoodData Central. United States Department of Agriculture.