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.

• 105
  CAL
  P/SERVE
• 440
  kJ
  P/SERVE
• 4.1g
  FAT
  P/SERVE
• 7.4g
  CARBS
  P/SERVE
• 6.6g
  PROTEIN
  P/SERVE
• 3.1g
  SUGAR
  P/SERVE
• 141mg
  SODIUM
  P/SERVE
• 1.2%
  FAT
  %
• 5%
  ENERGY
  RDI%

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
  29 Cal
• Protein
  6.6g
  1.9g
• Fat, total
  4.1g
  1.2g
•   Saturated
  1.0g
  0.3g
• Carbohydrate
  7.4g
  2.1g
•   Sugars
  3.1g
  0.9g
• Sodium
  141mg
  40mg