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Broccoli Soup Recipe
|Corn oil||1 Tablespoon|
|Whole wheat flour||1 Tablespoon|
|Skim milk||1 Cup (16 tbs)|
|Chicken stock/Vegetable stock||1 1⁄2 Cup (24 tbs)|
|Broccoli florets||2 Cup (32 tbs)|
|Sesame tahini||2 Teaspoon|
|Yogurt||1⁄2 Cup (8 tbs)|
|Nutmeg||1 Dash, freshly grated|
Calories 313 Calories from Fat 133
% Daily Value*
Total Fat 15 g23.3%
Saturated Fat 3 g15.2%
Trans Fat 0 g
Cholesterol 15.1 mg
Sodium 532.8 mg22.2%
Total Carbohydrates 31 g10.3%
Dietary Fiber 1.2 g4.9%
Sugars 11.5 g
Protein 18 g35.8%
Vitamin A 107.8% Vitamin C 275.6%
Calcium 31.3% Iron 14.5%
*Based on a 2000 Calorie diet
1) In a skillet, heat oil and saute flour and basil. Slowly pour in milk, stirring all the while.
2) Add in the stock and bring the mixture to a boil. Next, add in the broccoli florets and cook on low heat for about 8 minutes till the florets become soft.
3) In a blender, blend tahini and yogurt. Once well blended, turn the blender to low mode and add in the broccoli mixture, tamari and nutmeg. Turn up to medium and blend the mixture until smooth.
4) Serve the Broccoli Soup hot, sprinkled with grated cheese or a dollop of fresh cream.