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Ligurian Broccoli Soup

9 Reviews
100% would make this recipe again

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.

Preparation : 10 min Cooking : 30 min
350 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Lactose Free
  • Halal
  • Kosher

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
salt [optional]
ground pepper to taste [optional]

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

per 1 Serving (530g)

Amount

% Daily Value

Calories

350

Fat

15 g

23 %

Saturated 2.3 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

57 %

Vitamin C

110 %

Calcium

12 %

Iron

18 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 4 servings
Grain Products : 1 ¼ servings
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
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
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables 2
Fats 2 ½

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Members' Reviews

9 Reviews (9 with rating only ) 100% would make this recipe again

This recipe is in the following categories

Vegetables | Soups | High Iron | Halal | High Fibre | Kosher