Broccoli and Leek Soup with Croutons Low Fat
Creamy, comforting, and packed with nourishing vegetables, this low-fat Broccoli and Leek Soup with Croutons is the perfect blend of flavor and nutrition. Made with tender broccoli, delicate leeks, and a hint of garlic, this silky soup gets its richness from a splash of low-fat milk, keeping it light yet satisfying. The homemade whole-grain croutons, baked to golden perfection, add a delightful crunch to every spoonful. Ready in just 40 minutes, it's an ideal choice for a healthy weeknight dinner or a cozy lunch. Plus, this vegetarian soup is low in calories and high in taste, making it a guilt-free way to warm up your day.
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Recipe Information
Ingredients
- 500 g Broccoli
- 2 medium Leeks
- 2 Garlic cloves
- 4 cups Vegetable stock
- 3 spritzes Olive oil spray
- 2 slices Whole-grain bread
- 0.5 tsp Salt
- 0.5 tsp Black pepper
- 0.5 cup Low-fat milk
Instructions
Wash the broccoli and cut it into florets. Peel the stems, if needed, and chop them into small pieces.
Trim and wash the leeks thoroughly to remove any grit. Slice them into thin rings.
Peel and mince the garlic cloves.
Heat a medium-sized pot over medium heat. Add three spritzes of olive oil spray and sauté the garlic and leek slices for about 3-4 minutes, or until softened and fragrant.
Add the broccoli florets and stems to the pot, stirring briefly. Pour in the vegetable stock and bring to a boil.
Reduce the heat to low and simmer for 15-20 minutes, or until the broccoli is very tender.
While the soup is simmering, prepare the croutons. Preheat the oven to 180°C (356°F). Cut the whole-grain bread into small cubes.
Spread the bread cubes evenly on a baking sheet and spray lightly with olive oil. Bake for 8-10 minutes, turning halfway through, until golden and crispy.
Once the vegetables are cooked, remove the soup from the heat. Use an immersion blender or transfer the mixture to a countertop blender to purée the soup until smooth.
Return the soup to the pot (if necessary) and stir in the low-fat milk. Season with salt and black pepper to taste. Heat gently over low heat until warmed through, but do not allow it to boil.
Serve the soup hot, garnished with crispy croutons on top. Enjoy!
Nutrition Facts
Calories |
232 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.5 g | 5% | |
| Saturated Fat | 0.4 g | 2% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1093 mg | 48% | |
| Total Carbohydrate | 41.5 g | 15% | |
| Dietary Fiber | 8.4 g | 30% | |
| Total Sugars | 9.3 g | ||
| Protein | 11.0 g | 22% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 156 mg | 12% | |
| Iron | 4.4 mg | 25% | |
| Potassium | 980 mg | 21% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
