FOR YOUR KITCHEN: BROCCOLI SOUP
Posted by Jamel Clark on Nov 16, 2012 in Nutrition, Recipes | Comments Off on FOR YOUR KITCHEN: BROCCOLI SOUP
Broccoli & potato soup, pureed with garlic and onions. This dish is suited to serve 8 and has lots of flavor. There is plenty of room for flavor adjustments according to your palate, so by all means…………..EXPERIMENT!!
Prep Time - 15 min
Cook Time - 25 min
INGREDIENTS (serves 8):
• 1 tablespoon olive oil
• 1 large onion chopped
• 3 cloves garlic, peeled and chopped
• 20 ounces of chopped broccoli
• 1 potato, peeled and chopped
• 4 cups chicken broth (stock if preferred)
• A pinch to 1/4 teaspoon ground nutmeg
• Salt and pepper to taste
DIRECTIONS:
1. Start by heating the olive oil in a large pan/pot. Add the onions and garlic and sauté until they are tender.
2. Mix in the broccoli, potatoes, and chicken broth/stock. Bring it to a boil then let simmer for 15 minutes until everything is tender.
3. Using a strainer, drain all the juice from the mix but keep it in a dish on the side.
4. Using a hand mixer/blender/food processor, puree the entire mix until smooth adding back the juice as needed for consistency.
5. Reheat in the pan/pot adding the nutmeg, salt and pepper.
NUTRITION INFORMATION (per serving):
Calories 64 | Carbs 10.2 g
Fat 2 g | Fiber 3.1 g
Sodium 20 mg | Protein 2.8 g
NOTES:
1. Be mindful of the ingredients that you add when altering the recipe as the sodium is most likely to increase the fastest.
2. For additional calories and protein, I added chopped chicken to the mix, but only as a sort of garnish. (roughly 3-4 ounces sprinkled on the top)