Ligurian Broccoli Soup

Ligurian Broccoli Soup

A mixed broccoli and vegetable soup flavoured with «pesto».

Liguria is "pesto" homeland, hence the Ligurian adjective added to this recipe is almost synonymous of the famous sauce.

6 servings
Preparation 10 min / Cooking 30 min
$1.40 per serving / $0.97 with specials
330 calories per serving 
  • Good deal this week
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Halal
Recipe Nutrition Info Reviews (0) My Notes

Ingredients

2 potatoes, chopped into 3 cm pieces 400 g
4 cups broccoli, cut into florets 500 g
2 carrots, chopped into 3 cm pieces 200 g
2 zucchini, chopped into 3 cm pieces 260 g
2 stalks celery, chopped into 3 cm pieces 140 g
2 onions, chopped into 3 cm pieces 400 g
3 cups chicken broth 750 mL
2 tbsp butter, unsalted 28 g
3 cups water   750 mL
2 tbsp olive oil   30 mL
3 tbsp pesto sauce 45 mL
6 slices bread, whole wheat, for the croutons   220 g
3 tbsp olive oil, for the croutons   45 mL
  salt to taste    
  ground pepper to taste    

Before you start

A blender or food processor will be very useful to purée the soup.

Method

  1. Prepare the vegetables. Peel the potatoes. Coarsely chop all the vegetables except the broccoli into uniform 3 cm pieces. Cut the broccoli into florets.
  2. Heat the butter and oil in a saucepan over medium heat. Add all the vegetables except the broccoli and cook over medium heat for about 10 min with occasional stirring. Add the warm broth and water then cook an additional 8 min, uncovered.
  3. Meanwhile, prepare the croutons.
  4. Add the broccoli stalks, which take longer to cook, then add the florets 2 min later. Cook, uncovered, 10 min maximum until the potatoes are cooked and fork-tender. Don't overcook the broccoli, so that the soup will maintain a nice green colour.
  5. Purée the soup in a blender. Add salt and pepper to taste. Ladle into bowls. Put a teaspoonful of pesto or more on top of each bowl, garnish with croutons and serve.

Remarks

The soup keeps up to 7 days in the refrigerator or up to 4 months in the freezer. Pesto should be added just before serving.

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 4 servings
Grain Products: 1 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 0 serving

More info

Claims

Free :
Added Sugar
Source of :
Calcium
Good source of :
Copper, Iron, Niacin, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B2, Vitamin E, Zinc
Excellent source of :
Fibre, Folacin, Magnesium, Manganese, Potassium, Selenium, Vitamin A, Vitamin B6, Vitamin C, Vitamin K

More info

Nutrition Facts Table

Nutrition Facts

per 1 serving (530g)

Amount

% DV*

* DV = Daily Value

Calories

330

Fat

16 g

24 %

Saturated 3.5 g
+ Trans 0.1 g

19 %

Cholesterol

10 mg

Sodium

630 mg

26 %

Carbohydrate

42 g

14 %

Fibre

7 g

28 %

Sugars

13 g

Protein

8 g

Vitamin A

60 %

Vitamin C

110 %

Calcium

10 %

Iron

15 %

More info

This recipe is in the following categories: Vegetables | Soups | Halal | High Fibre | High Iron

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