Broccoli Soup for Dieters
Indulge in a wholesome and guilt-free meal with this nourishing Broccoli Soup for Dieters, a savory bowl of comfort perfect for weight-conscious eaters. This low-calorie recipe combines the earthy, robust flavor of fresh broccoli with the aromatic blend of sautéed onion and garlic, simmered in a light vegetable broth. Its silky-smooth texture comes together effortlessly with just 10 minutes of prep and 20 minutes of cooking, making it an ideal choice for busy weeknights. Optionally enriched with a splash of low-fat milk for added creaminess, this hearty yet healthy soup is seasoned to perfection and beautifully garnished with fresh parsley. Packed with nutrients and free from heavy ingredients, this broccoli soup is the ultimate warm, satisfying dish for anyone looking to eat light without sacrificing flavor.
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Recipe Information
Ingredients
- 500 grams broccoli
- 1 medium-sized onion
- 2 pieces garlic cloves
- 750 milliliters vegetable broth
- 1 tablespoon olive oil
- 100 milliliters low-fat milk (optional)
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley (for garnish)
Instructions
Wash the broccoli thoroughly and chop it into small florets. Peel and finely chop the onion and garlic cloves.
In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, and sauté for 3-4 minutes until softened and fragrant.
Add the broccoli florets to the pot and stir to coat them in the oil and aromatics. Cook for 2 minutes.
Pour in the vegetable broth, ensuring the broccoli is fully submerged. Bring the mixture to a boil, then reduce the heat to a simmer.
Cover the pot and let the broccoli cook for 10-12 minutes, or until it becomes tender.
Using an immersion blender (or transferring the soup in batches to a regular blender), blend the mixture until smooth and creamy. Be careful with hot liquids while blending.
If the soup is too thick, you can add the optional low-fat milk and blend again to reach the desired consistency.
Season the soup with salt and black pepper to taste. Simmer for another 2 minutes to blend the flavors.
Ladle the soup into bowls and garnish with freshly chopped parsley if desired. Serve warm and enjoy!
Nutrition Facts
Calories |
181 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.7 g | 7% | |
| Saturated Fat | 1.1 g | 6% | |
| Polyunsaturated Fat | 0.8 g | ||
| Cholesterol | 1 mg | 0% | |
| Sodium | 899 mg | 39% | |
| Total Carbohydrate | 25.1 g | 9% | |
| Dietary Fiber | 6.1 g | 22% | |
| Total Sugars | 7.6 g | ||
| Protein | 8.0 g | 16% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 137 mg | 11% | |
| Iron | 1.9 mg | 11% | |
| Potassium | 853 mg | 18% | |
*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.
