Velvety broccoli soup made without cream. A light 220-calorie bowl with 10g protein — warming, nutritious, and ready in 25 minutes.
Ingredients
-
600 g
Broccoli (florets and stems)
-
1 medium
Onion (diced)
-
2 cloves
Garlic (minced)
-
750 ml
Vegetable broth
-
60 g
Cheddar cheese (optional)
-
1 tbsp
Olive oil
Instructions
1
Sauté aromatics
Heat olive oil in a pot. Sauté onion for 3-4 minutes until soft. Add garlic and cook 30 seconds.
2
Cook broccoli
Add broccoli and vegetable broth. Bring to a boil, reduce heat, and simmer 12-15 minutes until broccoli is very tender.
3
Blend and serve
Use an immersion blender to purée until smooth. Stir in cheese if using. Season with salt and pepper. Serve with crusty bread.
Why this recipe works
Creamy broccoli soup is a comforting dish that aligns perfectly with a healthy lifestyle, featuring a velvety texture created without the use of cream. By utilizing the natural creaminess of blended broccoli, this recipe allows you to enjoy a rich flavor profile while keeping the calorie count low at just 220 per serving. The addition of onion and garlic enhances the soup's aromatic profile, making each bowl both warming and nutritious, perfect for a quick weekday lunch or a light dinner.
Cooking and Meal Prep
This soup is incredibly easy to prepare and takes only about 25 minutes from start to finish. Begin by sautéing diced onions and minced garlic to build the flavor base. Add broccoli florets and vegetable broth, then simply simmer until the broccoli is tender. Using an immersion blender, purée the mixture until smooth, and if desired, stir in some cheddar cheese for added flavor. Serve hot with a side of crusty bread for a satisfying meal.
Recipe Notes & Tips
- Use the broccoli stems too — they are just as nutritious and blend into silky smooth soup.
- Reserve a few florets to use as a garnish on top for texture.
- A squeeze of lemon juice at the end brightens the flavor considerably.
Variations
- Low-carb version: Reduce or swap the carb source for extra vegetables or cauliflower rice.
- Higher protein: Add an extra serving of protein or a side of Greek yogurt.
Common Mistakes to Avoid
- Overcooking: Watch the timing carefully — overcooked ingredients lose texture and nutrients.
- Under-seasoning: Healthy food should still taste great. Don't skip the seasoning step.
How to Store
Store in an airtight container in the refrigerator for up to 3-4 days. Reheat gently in the microwave or on the stovetop.
What to Serve With This
- Side salad: A fresh green salad with lemon vinaigrette adds volume and vitamins.
- Water or herbal tea: Stay hydrated with a calorie-free beverage to complement this meal.
Final Thoughts
This Broccoli Soup recipe proves that healthy eating doesn't have to be complicated. With simple ingredients and minimal prep time, you can enjoy a nutritious lunch that supports your fitness goals. Bookmark this recipe and add it to your weekly rotation.
Frequently Asked Questions
How do I make broccoli soup creamy without cream?
Blending the broccoli itself creates a naturally creamy texture. A small potato or cashews blended in can add even more creaminess without dairy.
Can I freeze broccoli soup?
Yes. Freeze in portions for up to 3 months. Thaw in the fridge overnight and reheat gently. If it separated slightly, a quick blend with an immersion blender fixes it.
Is broccoli soup nutritious?
Very. Broccoli is high in vitamin C, vitamin K, and sulforaphane (an anti-cancer compound). This soup delivers a full serving of vegetables in one bowl.
What can I substitute for vegetable broth?
You can use chicken broth or water with a bit of seasoning if you're looking for a lighter option.
How long does it take to cook broccoli soup?
The total cooking time is about 25 minutes, making it a quick and easy dish to prepare.
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Filed Under:
Lunch,
Soup,
Low Calorie
