Creamy Broccoli Soup

• 份量: 7 servings
• 活動時間: 5 minutes
• 總時間: 35 minutes

食材

1 yellow onion (chopped)

½ cup chopped celery (about 2 stalks)

1 garlic clove (minced (or 1/4 teaspoon garlic powder)

¼ teaspoon ground black pepper

4 cups reduced-sodium vegetable broth or stock

5 cups roughly chopped broccoli florets (one 12-ounce bag)

1 15-ounce can white beans, drained and rinsed (preferably low sodium)

¼ teaspoon nutmeg

½ cup nonfat or low-fat plain Greek yogurt

步驟

Liberally coat a large saucepan with oil spray and warm over medium heat. Add the onions and cook until softened and slightly browned, about 7 minutes.

Add the celery, garlic, and pepper and cook for 5 more minutes, stirring occasionally. Add more oil spray if the pan becomes too dry.

Add the broth, cover, and bring to a boil. Add the broccoli and reduce the heat to medium; cover and cook for about 5 minutes.

Add the beans and cook for 5 more minutes uncovered, stirring occasionally. Mix in the nutmeg.

Place an immersion blender into the soup and blend until the desired consistency is reached, or transfer the soup carefully to a blender or food processor. Add the yogurt for extra creaminess and continue to blend.

You can make the soup completely smooth or leave some texture, depending on your preference. Also, you can certainly skip the yogurt if you follow a dairy-free diet (1 cup soup without yogurt is just 90 calories).

營養

• 卡路里: 100 kcal
• 總脂肪: 0.5 g
• 不飽和脂肪: 0.5 g
• 鈉: 125 mg
• 總碳水化合物: 17 g
• 膳食纖維: 6 g
• 總糖: 3 g
• 蛋白質: 6 g