Broccoli Soup

Broccoli Soup

Broccoli contains high levels of fibre and is a rich source of vitamin C, A, K, B complex, zinc which makes this soup perfect for a winter meal.

CAL P/SERVE
105
kJ P/SERVE
440
FAT P/SERVE
4.1g
CARBS P/SERVE
7.4g
PROTEIN P/SERVE
6.6g
SUGAR P/SERVE
3.1g
SODIUM P/SERVE
141g
FAT
%
1.1%
ENERGY RDI%
5%

Broccoli is placed on almost every superfoods list because it's low in calories, and is rich in nutrients and beneficial phytochemicals.

We have included a little bacon in this to give a little smokey flavour however if you are vegetarian omit this and use vegetable stock. This recipe serves 6 so any leftovers place in single serve containers and freeze for another day.

This recipe is low fat, low sodium, low sugar and dairy free.

Ingredients

  • 1 large onion, diced
  • 2 short cut bacon slices, diced (aka Canadian Bacon or Back Bacon)
  • 1 large zucchini, sliced or chopped
  • 2 cloves garlic, crushed
  • 4 cups beef stock, heated
  • 1 large potato, peeled and chopped
  • 1 tsp. oregano
  • 1 bay leaf
  • ¼ cup flat leaf parsley, chopped
  • 1 large broccoli cut into pieces (use stem as well)
  • Cracked pepper to taste (we used lots)

Method

  1. In a large pot (we used a slow cooker) heat the olive oil and sauté the onion until softened, do not burn.  Should take around 8 mins on med heat.
  2. Now add bacon and cook a further 5 mins.  After 5 mins add garlic and cook a further 30 sec.
  3. Add heated stock, oregano, pepper, potato and bay leaf. Simmer for 2-3 minutes then add the broccoli and zucchini and parsley.
  4. Put lid on and simmer on low heat for 45 mins until all broccoli has broken up.
  5. Take out bay leaf and with a stick blender in the pot blend until all smooth.
  6. Serve with crusty bread.

Nutrition Table

Servings: 6 Serving size:351g
Average Serve Average 100g
Energy 440 kJ 125 kJ
  105 Cal 30 Cal
Protein 6.6 g 1.9 g
Fat, total 4.1 g 1.2 g
- Saturated 1.0 g 0.3 g
Carbohydrate 7.4 g 2.1 g
- Sugars 3.1 g 0.9 g
Sodium 141 mg 40 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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