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

350 calories per serving 


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, low-sodium   750 mL
3 cups water   750 mL
3 tbsp olive oil   45 mL
3 tbsp pesto sauce   45 mL
6 slices bread, whole wheat, low sodium, for the croutons   280 g
3 tbsp olive oil, for the croutons   45 mL
1 pinch salt [optional]   0.1 g
  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 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.

Nutrition Facts Table

Nutrition Facts

per 1 serving (530g)

Amount

% DV*

* DV = Daily Value

Calories

350

Fat

15 g

23 %

Saturated 2.5 g
+ Trans 0 g

11 %

Cholesterol

0 mg

Sodium

260 mg

11 %

Carbohydrate

47 g

16 %

Fibre

6 g

23 %

Sugars

8 g

Protein

11 g

Vitamin A

60 %

Vitamin C

110 %

Calcium

10 %

Iron

20 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

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

More info

Claims

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

More info


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

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