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Good Living / Soups

Velvet broccoli soup

Velvet broccoli soup

Method

  • Finely chop the garlic and onion.
  • Remove the strings from the celery stalks and chop into pieces.
  • Cut the broccoli into florets. Reserve 4 small florets for serving.
  • Place a pot over medium heat, add 2 tablespoons of olive oil and let it get hot.
  • Add the onion, garlic and celery. Sauté for 5 minutes until they soften.
  • Add the vinegar, broccoli florets, water, bay leaf and bouillon cube.
  • Cover pot with lid and simmer for 15-20 minutes, until the broccoli softens.
  • Remove from heat, remove the bay leaf and discard.
  • Add the mint leaves (reserve some for serving) and beat soup with an immersion blender until completely smooth and velvety.
  • Place pot back over heat and simmer for 5 minutes.

To serve

  • Preheat oven to 220* C (428* F) Fan and place an empty nonstick baking pan in the oven to get very hot.
  • In a bowl, add the reserved broccoli florets, 1 tablespoon olive oil, salt, sugar and pepper. Mix well with a spoon.
  • When the oven is hot, quickly open the door, carefully remove the hot baking pan and place the florets on it. (This has to be done very quickly so that the baking pan and oven stay very hot.)
  • Place pan back in oven and roast for 10-15 minutes until the broccoli is done.
  • Serve soup with chili flakes, coconut milk and the roasted broccoli florets.
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Nutritional
Chart

Nutrition information per portion

188
Calories (kcal)
9 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

12.2
Total Fat (g)
17 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

3.1
Saturated Fat (g)
15 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

9.6
Total Carbs (g)
4 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

6.5
Sugars (g)
7 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

6.6
Protein (g)
13 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

6.2
Fibre (g)
25 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

0.28
Sodium (g)
5 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*To calculate nutritional table data, we use software by Nutritics logo 917a1b6ba55874b5d139866e10c236ccff8cbaa226cb4c05ba54efca0b20cc63

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