Very Green Broccoli Soup

Health score
22%
Very Green Broccoli Soup
50 min.
4
423kcal

Suggestions

Ingredients

  • servings pepper black freshly ground
  • 1.5 pounds broccoli 
  • 0.5 cup celery diced
  • teaspoons thyme leaves fresh finely chopped
  • tablespoons garlic minced
  • cup lemon zest if using buttermilk, cut the lemon zest in half
  • teaspoons lemon zest freshly grated
  • cups low-salt chicken broth canned
  • tablespoons olive oil extra-virgin
  • cup onion diced
  • servings gray salt 
  • cups pkt spinach packed
  • tablespoon butter unsalted

Equipment

  • frying pan
  • pot
  • blender

Directions

  1. Watch how to make this recipe.
  2. Cut the broccoli florets from the stems. Peel the tough outer skin from the stems and trim off the fibrous ends.
  3. Cut the stems lengthwise into slices about 1/2-inch thick and then crosswise into 1/2-inch pieces.
  4. Heat the olive oil and butter in a soup pot over medium-high heat until hot.
  5. Add the garlic and cook until light brown.
  6. Add the onion and celery, lower the heat to medium, and season with salt and pepper. Cook the vegetables slowly until tender, about 10 minutes. Regulate the heat so the vegetables cook without taking on color.
  7. Add the thyme and stir.
  8. Add the broccoli stems, stock, and salt and pepper, to taste, and bring to a boil. Cook, uncovered, for about 3 minutes.
  9. Add the florets and continue to cook until very tender, about 5 minutes more.
  10. Puree the soup in a blender in small batches.
  11. Add some of the spinach and some of the lemon zest to each batch and then puree it. (The soup can be made to this point, covered, and refrigerated for up to 1 day or frozen for up to 1 month.)
  12. Return the soup to the pan and reheat over gentle heat. Stir in the cream. Taste and adjust the seasoning with salt and pepper. Keep warm.
  13. Chef's Note: When I plan on finishing a dish with the addition of a dairy product, as I do here with cream, I often add a dairy product early in the cooking, too, as I do with the butter in the initial cooking of the vegetables. It melds the flavors.

Nutrition Facts

Calories423kcal
Protein12.14%
Fat67.51%
Carbs20.35%

Properties

Glycemic Index
57.5
Glycemic Load
3.58
Inflammation Score
-10
Nutrition Score
27.933478127355%

Flavonoids

Apigenin
0.4mg
Luteolin
2.07mg
Isorhamnetin
2mg
Kaempferol
14.59mg
Myricetin
0.23mg
Quercetin
14.38mg

Nutrients percent of daily need

Calories:423.22kcal
21.16%
Fat:33.88g
52.12%
Saturated Fat:17.21g
107.58%
Carbohydrates:22.97g
7.66%
Net Carbohydrates:16.98g
6.18%
Sugar:7.03g
7.81%
Cholesterol:74.76mg
24.92%
Sodium:379.41mg
16.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.71g
27.42%
Vitamin K:256.4µg
244.19%
Vitamin C:163.79mg
198.53%
Vitamin A:3534.77IU
70.7%
Folate:151.61µg
37.9%
Manganese:0.65mg
32.72%
Potassium:1048.67mg
29.96%
Vitamin B3:5.41mg
27.07%
Vitamin B2:0.46mg
26.88%
Phosphorus:265.55mg
26.56%
Vitamin B6:0.49mg
24.49%
Fiber:5.99g
23.96%
Vitamin E:3.32mg
22.11%
Calcium:174.22mg
17.42%
Magnesium:63.07mg
15.77%
Iron:2.74mg
15.21%
Copper:0.3mg
15.02%
Vitamin B5:1.25mg
12.53%
Vitamin B1:0.17mg
11.65%
Selenium:7.05µg
10.08%
Zinc:1.37mg
9.14%
Vitamin D:1µg
6.7%
Vitamin B12:0.4µg
6.6%