Introducing our Broccoli Cream Soup, a delightful and creamy dish that serves as a perfect starter for those chilly days. This soup is not only flavorful but also caters to a variety of dietary preferences, making it an excellent choice for health-conscious diners.
This broccoli puree is versatile and ideal for individuals following low-calorie, vegetarian, or vegan diets. It’s also a great option for those looking to detox after the holidays or anyone committed to maintaining a healthy and balanced lifestyle. With its low calorie count and the option to prepare it without cream or other high-calorie ingredients, this soup allows you to enjoy a satisfying meal without compromising on taste.
Key Ingredients:
The primary components of this cream soup include fresh or frozen broccoli, potatoes, onion (or leek), vegetable broth, and a drizzle of extra virgin olive oil. This basic recipe can be enhanced with various spices or additional ingredients, and garnished with pumpkin seeds or croutons for added texture.
Preparation:
Creating this creamy broccoli soup is quick and straightforward, packed with fiber, vitamins, and essential minerals. Here’s how to make it:
- Select Fresh Ingredients: Choose vibrant, crisp broccoli florets, discarding any that appear dull or wilted. If fresh broccoli is unavailable, high-quality frozen options work well.
- Use Quality Potatoes: Opt for white-fleshed, preferably organic potatoes. Don’t overlook the importance of a flavorful soffritto, which can be made with leeks or shallots in addition to onions.
- Cook with Care: Simmer the vegetables in a homemade vegetable broth for a less salty and more natural flavor. If time is limited, low-salt stock cubes can be a suitable alternative.
- Achieve Creaminess: Blend the cooked mixture with an immersion blender until smooth and velvety. For a lighter version without potatoes, consider adding Greek yogurt or ricotta.
Nutritional Information:
- Calories per serving: Approximately 168
- Total Calories for the recipe: Approximately 675
Ingredients List:
- 500g broccoli
- 300g potatoes (2 medium)
- 1 onion
- 700ml vegetable broth
- 2 tablespoons extra virgin olive oil
- Salt and pepper to taste
- Pumpkin seeds or croutons (for garnish)
Instructions:
- Wash and cut the broccoli into florets. If using frozen, ensure they are thawed.
- Peel and dice the potatoes. In a saucepan, sauté the finely chopped onion in olive oil for about 5 minutes until soft.
- Add the broccoli and potatoes, stirring to combine.
- Pour in the hot vegetable broth and cook over medium heat for about 20 minutes, until the vegetables are tender.
- Blend until smooth, adjusting the consistency with additional broth if necessary.
- Season with salt and pepper, and serve with a drizzle of extra virgin olive oil. Garnish with pumpkin seeds or croutons if desired.
Variations:
This soup is highly adaptable. Consider these variations to suit different tastes and dietary needs:
- Creamy Broccoli and Carrot Soup: Add 2-3 sliced carrots to the basic recipe for a sweeter flavor.
- Broccoli and Chickpea Cream: Incorporate 200g of boiled or canned chickpeas for added protein and nutrition.
- Broccoli and Zucchini Cream: Substitute part of the broccoli with 2 sliced zucchinis for a different twist.
Bimby Preparation:
For those using a Bimby, simply place the chopped broccoli and potatoes in the bowl, add the vegetable stock, and cook at 100°C for 20 minutes. Blend at speed 6-7 for 30 seconds, season, and serve.
Serving Suggestions:
This soup pairs beautifully with toasted bread croutons or pumpkin seeds for a delightful contrast in texture. Enhance the presentation with grated Parmesan or pecorino, which will melt into the warm soup, and finish with a drizzle of extra virgin olive oil. Serve in elegant white bowls to highlight the vibrant color of the soup, garnished with fresh herbs for a refined touch.
Storage:
Leftover broccoli puree can be stored in the refrigerator for 2-3 days. Allow it to cool completely before transferring to an airtight container. For longer storage, freeze in a suitable container for up to 3 months. Reheat gently on the stove or in the microwave, adding a splash of hot broth or water to restore its creamy texture.
Health Benefits:
Broccoli cream soup is not only delicious but also packed with health benefits. Broccoli is an excellent source of vitamin C, which supports the immune system, and fiber, which aids digestion. Potatoes provide complex carbohydrates, while extra virgin olive oil contributes healthy fats. With under 170 calories per serving, this light soup is perfect for those on a low-calorie diet while still being rich in essential nutrients.
Elevate your menu with this nutritious and satisfying Broccoli Cream Soup, perfect for any occasion!
