Super Lo-Cal, Lo-Fat Creamy Broccoli Soup
This super low-calorie, creamy broccoli soup offers a comforting yet light option perfect for health-conscious eaters. The fresh broccoli combined with a smooth, velvety texture and subtle seasonings creates a flavorful dish suitable for any meal. Garnish with parsley for a bright finishing touch.
Ingredients
Instructions
- In a saucepan, add broccoli, chopped onion, and water; cover and simmer until florets are tender, about 10 minutes.
- Remove from heat and let cool slightly.
- Pour vegetables and liquid into the bowl of a food processor and process until smooth. Alternatively, divide the mixture into thirds and blend in a blender.
- In the same saucepan, heat margarine until bubbly and hot.
- Add flour and cook, stirring constantly for 1 minute.
- Stir in chicken broth and bring to a boil.
- Reduce heat and cook, stirring constantly, until mixture is smooth and thickened.
- Add pureed vegetables and seasonings to the saucepan.
- Cook over low heat, stirring constantly until thoroughly combined and heated through.
- Pour into soup bowls and garnish with chopped parsley if desired.
Tips & Substitutions
For a creamier texture, you can add a splash of low-fat milk or unsweetened almond milk after pureeing the vegetables. If you prefer a thicker soup, increase the flour to 1.5 tablespoons or add a few more broccoli florets. Fresh garlic can be sautéed with the onions for an added flavor boost. For a vegetarian version, substitute chicken broth with vegetable broth.
Serving Suggestions
This soup is perfect as a light lunch or paired with a hearty sandwich, such as a turkey or chicken sandwich. For a complete meal, serve it alongside a fresh garden salad or some crusty whole-grain bread. It also pairs beautifully with creamy cauliflower soup for a comforting dinner.
Storage & Reheating
Store any leftover soup in an airtight container in the refrigerator for up to 3 days. To reheat, gently warm it on the stovetop over low heat, adding a little water if it thickens too much. You can also microwave it in a microwave-safe bowl, stirring occasionally for even heating.
Nutrition & Diet Analysis (per serving)
Each serving of Super Lo-Cal, Lo-Fat Creamy Broccoli Soup contains roughly 233 calories, with 18g protein, 40g carbohydrates, and 5g fat. It is an excellent source of vitamin C (105% of the Daily Value), iron (77% of the Daily Value), and dietary fiber (73% of the Daily Value), and a good source of vitamin A. Note that it is relatively high in sodium, at 492mg per serving (21% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen broccoli instead of fresh?
Yes, frozen broccoli works perfectly in this recipe! Just ensure it's thawed and drained before adding it to the saucepan. The cooking time will be similar, allowing for a quick and easy preparation.
Is there a way to make this soup vegan?
Absolutely! To make this soup vegan, substitute margarine with a plant-based butter alternative and replace the chicken broth with vegetable broth. You can also omit the parsley garnish or use a vegan-friendly option.
How can I make this soup spicier?
To add some heat, consider stirring in a pinch of red pepper flakes or a dash of hot sauce while cooking. You can also blend in some diced jalapeños with the broccoli for a flavorful kick.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).