Low Fat Full Flavor Cream of Broccoli Soup

Vegetarian
Gluten Free
Health score
50%
Low Fat Full Flavor Cream of Broccoli Soup
45 min.
4
340kcal

Suggestions

Looking for a delicious and nutritious way to enjoy a warm bowl of cream of broccoli soup? Look no further! This Low Fat Full Flavor Cream of Broccoli Soup is the perfect solution for your cravings. Not only is it vegetarian and gluten-free, but it's also packed with vibrant flavors and ready in just 45 minutes. Ideal for lunch, dinner, or as a main course, this soup serves 4 and clocks in at 340 calories per serving.

Prepare to be amazed by the rich, creamy texture and the full-bodied flavor profile, all while keeping the fat content in check. The secret lies in the combination of fresh broccoli, low-sodium chicken broth, and fat-free evaporated milk, which together create a creamy, comforting base. The addition of leeks, along with a hint of ground coriander and fresh ground black pepper, adds a layer of complexity that will elevate your dining experience.

This recipe is designed to be accessible and straightforward, requiring only a handful of ingredients and basic kitchen equipment like a pot, blender, and kitchen towels. The cooking process is a breeze, with simple steps that will guide you through sautéing, blending, and simmering to achieve a velvety smooth soup.

So why wait? Dive into this delectable, low-fat, full-flavor cream of broccoli soup and savor the comforting taste of homemade goodness. It's time to treat yourself and your loved ones to a heartwarming, guilt-free meal that's as healthy as it is delicious.

Ingredients

  • heads broccoli fresh chopped
  • tablespoon butter 
  • 32 ounce chicken broth low-sodium
  • 12 fluid ounce evaporated milk fat-free canned
  • 0.3 teaspoon ground coriander 
  • 0.5 teaspoon pepper fresh black
  •  leek chopped
  • 0.3 teaspoon salt 

Equipment

  • pot
  • blender
  • kitchen towels

Directions

  1. Melt butter in a large pot, and cook the leeks over medium heat until soft and translucent, about 5 minutes. Stir in salt, pepper, and coriander. Reserve about 1/4 cup of small broccoli florets, and cook the rest of the broccoli with the leeks until the broccoli is bright green, about 5 more minutes.
  2. Pour in the chicken stock, bring the soup to a boil, cover, then simmer until the broccoli is very tender, 10 to 15 minutes.
  3. Pour the soup into a blender, filling the pitcher no more than halfway full. Hold down the lid of the blender with a folded kitchen towel, and carefully start the blender, using a few quick pulses to get the soup moving before leaving it on to puree. Puree in batches until smooth and pour into a clean pot. Alternately, you can use a stick blender and puree the soup right in the cooking pot.
  4. Return the blended soup to the pot, stir in the reserved broccoli florets, and bring to a simmer over medium-low heat, stirring often. Simmer until the broccoli florets are tender, 5 to 7 minutes.
  5. Remove from heat, and mix in the condensed milk.
  6. Serve hot.

Nutrition Facts

Calories340kcal
Protein22.11%
Fat29.83%
Carbs48.06%

Properties

Glycemic Index
36.5
Glycemic Load
7.49
Inflammation Score
-10
Nutrition Score
37.376956351425%

Flavonoids

Luteolin
2.43mg
Kaempferol
26.21mg
Myricetin
0.38mg
Quercetin
9.99mg

Nutrients percent of daily need

Calories:339.79kcal
16.99%
Fat:12.33g
18.97%
Saturated Fat:6.66g
41.65%
Carbohydrates:44.68g
14.89%
Net Carbohydrates:35.06g
12.75%
Sugar:17.84g
19.83%
Cholesterol:33.25mg
11.08%
Sodium:448.13mg
19.48%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.56g
41.11%
Vitamin C:283.56mg
343.71%
Vitamin K:353.1µg
336.28%
Vitamin A:3678.4IU
73.57%
Folate:255.72µg
63.93%
Manganese:1.11mg
55.32%
Phosphorus:481.66mg
48.17%
Potassium:1590.45mg
45.44%
Calcium:438.92mg
43.89%
Vitamin B2:0.73mg
43.1%
Vitamin B6:0.81mg
40.36%
Fiber:9.62g
38.49%
Magnesium:113.23mg
28.31%
Vitamin B3:5.58mg
27.92%
Iron:4.78mg
26.55%
Vitamin B5:2.44mg
24.4%
Vitamin E:3.42mg
22.77%
Vitamin B1:0.31mg
20.78%
Copper:0.39mg
19.51%
Zinc:2.28mg
15.17%
Selenium:10.61µg
15.16%
Vitamin B12:0.37µg
6.24%
Source:Allrecipes