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Ligurian Broccoli Soup

5 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
330 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Halal
  • Kosher
  • Vegetarian

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
6 cups vegetable broth, low-sodium 1.5 L
2 tbsp butter, unsalted 28 g
2 tbsp olive oil 30 mL
3 tbsp pesto sauce 45 mL
6 slices bread, whole wheat 220 g
3 tbsp olive oil 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 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 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 in a blender. Add salt and pepper to taste. 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 (500g)

Amount

% Daily Value

Calories

330

Fat

16 g

24 %

Saturated 3.7 g
+ Trans 0.1 g

19 %

Cholesterol

10 mg

Sodium

360 mg

15 %

Carbohydrate

43 g

14 %

Fibre

8 g

31 %

Sugars

14 g

Protein

8 g

Vitamin A

59 %

Vitamin C

110 %

Calcium

11 %

Iron

18 %

Servings of Canada's Food Guide

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

Claims

This recipe is :
Source of  :
Calcium, Pantothenic Acid, Vitamin B12
Good source of  :
Copper, Iron, Niacin, 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
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Vegetables 2
Fats 3

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Members' Reviews

5 Reviews (4 with rating only ) 100% would make this recipe again
ambrosia27
february 07, 2011 | I would make this recipe again

The pesto makes the soup. I omitted the bread.

Useful 0

This recipe is in the following categories

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

Top Reviews

View All Reviews
ambrosia27
february 07, 2011 | I would make this recipe again

The pesto makes the soup. I omitted the bread.

Useful 0