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.
- Yield
- 4 servings
- Serving size
- 1 cup, 1/4 of recipe
- Rating
- 3.30 of 5 (100 ratings)
Food groups
- Dairy: 1/4 cups
- Vegetables: 1/4 cups
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 (dash, optional)
- 2 tablespoons vegetable oil (or cooking oil of choice)
- 2 tablespoons flour
- 1/4 teaspoon salt
- pepper (dash, optional)
- 1 cup non-fat milk
Directions
- 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.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 139.68 |
| Total Fat | 7.83 g |
| Saturated Fat | 1.19 g |
| Monounsaturated Fat | 3 g |
| Polyunsaturated Fat | 3 g |
| Linoleic Acid | 3 g |
| α-Linolenic Acid | 0.4 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 1.83 mg |
| Carbohydrates | 12.06 g |
| Dietary Fiber | 1.67 g |
| Total Sugars | 4.71 g |
| Added Sugars included | 0 g |
| Protein | 5.74 g |
| Calcium | 115 mg |
| Potassium | 357 mg |
| Sodium | 217.47 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 22 mg |
| Phosphorus | 134 mg |
| Selenium | 3 mg |
| Zinc | 1 mg |
| Vitamin A | 43 mcg |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0.4 mcg |
| Vitamin C | 38 mg |
| Vitamin D | 1 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 59 mcg |
| Folate | 42 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.2 mg |
| Niacin | 2 mg |
| Choline | 24 mg |
Notes
Fresh or frozen broccoli can be used.
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Source
Recipe by: Calcium -- It’s Not Just Milk — University of Nevada Cooperative Extension — Nevada Nutrition Network
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/cream-broccoli-soup. Federal works are public domain in the United States.