Vibrant Broccoli Soup
Vibrant in colour and flavour and packed with nutrients, this soup is simple to make and a pleasure to eat. Serve with a whole grain sandwich for a nice, light meal.
- Course Soups & Creams
- Prep. Time 15 mins
- Cooking Time 20 - 25 mins
- Yields 4 to 6 servings
Preparation
What You Need
1 large bunch broccoli
2 cloves garlic, minced
1 onion, chopped
1/4 cup (50 mL) long-grain white rice
Pinch hot pepper flakes
3 cups (750 mL) vegetable or chicken stock or broth
3 cups (750 mL) milk
2 tbsp (30 mL) freshly squeezed lemon juice
Salt and pepper
Instructions
Cut broccoli stalks from tops; peel fibrous outer layer from stalks and chop coarsely. Cut tops into small florets; set florets aside separately.
In a pot, combine chopped stalks, garlic, onion, rice, hot pepper flakes and stock; bring to a boil over high heat. Reduce heat, cover and boil gently for 10 min or until rice is almost tender. Add florets and cook, covered, for about 5 min or just until broccoli is tender.
In a blender, in batches, or with an immersion blender, purée until smooth; return to pot, if necessary. Stir in milk; heat over medium-low heat, stirring often, just until steaming (do not boil). Stir in lemon juice and season to taste with salt and pepper.
View the latest tips or add one of your ownNutritional Info
Per serving
Energy: 141 calories
Proteins: 8 g
Carbohydrates: 22 g
Fat: 3 g
Fibre: 3 g
Sodium: 462 mg
Top 5 nutrients provided by a serving of this recipe
Nutrient and % DV*
Calcium: 19 % / 211 mg
Vitamin C: 128 %
Vitamin A: 31 %
Folate: 26 %
Vitamin D: 24 %
* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.
Latest Tips
Our tips
Cooking Tip: Save preparation time by buying pre-cut broccoli. You'll need 1 1/4 lbs (625 g) or 6 cups (1.5 L) in total.
For the Adventurous: Add 2 cups (500 mL) chopped Swiss chard or spinach with broccoli florets. Sprinkle each serving with 1 tbsp (15 mL) shredded extra-old Cheddar or aged Gouda cheese.
Healthy Eating Tip: November is Osteoporosis month; celebrate by treating your bones to a bowl of this delicious nutritious soup. You can boost the calcium and vitamin D content by sprinkling with Parmesan or grated Cheddar cheese and pairing with a tall cold glass of milk.
Tips from the community
Be the first to add a tip.
Add a tip
