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

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