No-Cream Creamy Broccoli Soup

Gluten Free
Health score
11%
No-Cream Creamy Broccoli Soup
50 min.
8
173kcal

Suggestions

Ingredients

  • 4.5 cups broccoli florets 
  •  carrots chopped
  • stalks celery chopped
  • 28 oz chicken broth fat-free reduced-sodium canned
  • cups milk 
  • Tbsp oil 
  •  onion chopped
  • 0.3 cup parmesan cheese grated kraft
  • 0.5 tsp pepper 
  • 0.5 cup rice long-grain white uncooked

Equipment

  • food processor
  • sauce pan
  • blender

Directions

  1. Cook and stir carrots, celery and onions in hot oil in large saucepan on medium-high heat 5 min.
  2. Add broth and pepper; stir. Bring to boil.
  3. Stir in broccoli and rice; simmer on medium-low heat 15 to 20 min. or until vegetables and rice are tender, stirring occasionally.
  4. Add soup, in batches, to blender or food processor; blend until pured. Return each batch to saucepan.
  5. Add milk and cheese; cook 3 to 5 min. or until heated through, stirring occasionally.

Nutrition Facts

Calories173kcal
Protein13.7%
Fat43.34%
Carbs42.96%

Properties

Glycemic Index
33.63
Glycemic Load
8.14
Inflammation Score
-9
Nutrition Score
15.413478353749%

Flavonoids

Apigenin
0.29mg
Luteolin
0.53mg
Isorhamnetin
0.69mg
Kaempferol
4.16mg
Myricetin
0.04mg
Quercetin
4.53mg

Nutrients percent of daily need

Calories:173.21kcal
8.66%
Fat:8.58g
13.2%
Saturated Fat:2.1g
13.13%
Carbohydrates:19.14g
6.38%
Net Carbohydrates:16.81g
6.11%
Sugar:5.41g
6.01%
Cholesterol:10.04mg
3.35%
Sodium:520.26mg
22.62%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.1g
12.21%
Vitamin A:3038.27IU
60.77%
Vitamin K:61.4µg
58.48%
Vitamin C:47.89mg
58.04%
Manganese:0.32mg
15.75%
Phosphorus:151.34mg
15.13%
Calcium:146.67mg
14.67%
Vitamin B2:0.2mg
11.76%
Potassium:398.6mg
11.39%
Folate:43.48µg
10.87%
Selenium:7.59µg
10.84%
Vitamin B6:0.21mg
10.37%
Vitamin E:1.51mg
10.06%
Vitamin B12:0.57µg
9.5%
Fiber:2.33g
9.33%
Vitamin B5:0.85mg
8.52%
Vitamin B1:0.1mg
7%
Magnesium:27.56mg
6.89%
Vitamin B3:1.33mg
6.66%
Zinc:0.82mg
5.44%
Vitamin D:0.69µg
4.58%
Copper:0.09mg
4.43%
Iron:0.73mg
4.03%