Cream of Broccoli Soup
This creamy soup makes a perfect lunch or dinner. Keep it healthy using fat-free milk and fresh or frozen broccoli.
- 4 Servings
- Less than $3.00
Cream of Broccoli Soup
This creamy soup makes a perfect lunch or dinner. Keep it healthy using fat-free milk and fresh or frozen broccoli.
- 4 Servings
- Less than $3.00
Ingredients
- 1 1/2 cups chicken broth, low-sodium
- 1/2 cup onion, chopped
- 2 cups broccoli, chopped
- 1/2 teaspoon dried thyme, crushed
- 2 bay leaves
- garlic powder
- 2 tablespoons vegetable oil
- 2 tablespoons flour
- 1/4 teaspoon salt
- pepper
- 1 cup non-fat milk
Steps
Wash hands with soap and water.
In a saucepan combine chicken broth, chopped onion, broccoli, thyme, bay leaf and garlic powder. Bring mixture to boiling. Reduce heat; cover and simmer for 10 minutes or until vegetables are tender. Remove bay leaf.
Place half of the mixture in a blender or food processor, cover and blend 30 to 60 seconds or until smooth. Pour into a bowl; repeat with remaining vegetable mixture, set all aside.
In the same saucepan warm the oil. Stir in flour, salt, and pepper. Add the milk all at once, stirring rapidly with a wire whisk. Cook and stir until mixture is thickened and bubbly. Stir in the blended broccoli mixture. Cook and stir until soup is heated through. Season to taste with additional salt and pepper.
Ingredients
Serving Size: 1 cup, 1/4 of recipe
| Nutrients | Amount |
|---|---|
| Total Calories | 133 |
| Total Fat | 8 g |
| Saturated Fat | 1 g |
| Monounsaturated Fat | 3 g |
| Polyunsaturated Fat | 3 g |
| Linoleic Acid | 3 g |
| α-Linolenic Acid | 0.4 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 0 mg |
| Cholesterol | 1 mg |
| Carbohydrates | 12 g |
| Dietary Fiber | 2 g |
| Total Sugars | 5 g |
| Added Sugars included | 0 g |
| Protein | 6 g |
| Minerals | |
| Calcium | 107 mg |
| Potassium | 347 mg |
| Sodium | 214 mg |
| Copper | 90 mcg |
| Iron | 1 mg |
| Magnesium | 20 mg |
| Phosphorus | 128 mg |
| Selenium | 4 mcg |
| Zinc | 1 mg |
| Vitamins | |
| Vitamin A | 52 mcg RAE |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.4 mg |
| Vitamin C | 41 mg |
| Vitamin D | 1 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 56 mcg |
| Folate | 46 mcg DFE |
| Thiamin | 0.1 mg |
| Riboflavin | 0.2 mg |
| Niacin | 2 mg |
| Choline | 22 mg |
Source:
- Calcium -- It’s Not Just Milk
- University of Nevada Cooperative Extension
- Nevada Nutrition Network