Ligurian Broccoli Soup

Name: Ligurian Broccoli Soup
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 6
Ingredients: 2 potatoes; 4 cups broccoli; 2 carrots; 2 zucchini; 2 stalks celery; 2 onions; 6 cups vegetable broth, low-sodium; 2 tbsp butter, unsalted; 2 tbsp olive oil; 3 tbsp pesto sauce; 1 pinch salt; ground pepper to taste

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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

200 calories/serving

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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	40 g
1 pinch	salt [optional]	0.2 g
	ground pepper to taste [optional]

Before you start

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

Method

Prepare the vegetables. Peel the potatoes. Coarsely chop all the vegetables except the broccoli into uniform 3 cm pieces. Cut the broccoli into florets.
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.
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.
Purée in a blender. Add salt and pepper to taste. Put a teaspoonful of pesto or more on top of each bowl and serve.

Nutrition Facts Table

per 1 serving (460g)

Amount

% Daily Value

Calories

200

Fat

10 g

15 %

Saturated 2.7 g
+ Trans 0.1 g

14 %

Cholesterol

10 mg

Sodium

190 mg

8 %

Carbohydrate

27 g

9 %

Fibre

5 g

21 %

Sugars

7 g

Protein

5 g

Vitamin A

59 %

Vitamin C

110 %

Calcium

8 %

Iron

9 %

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Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :

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

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Claims

This recipe is :

Source of :: Calcium, Copper, Iron, Niacin, Pantothenic Acid, Phosphorus, Selenium, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin E, Zinc
Good source of :: Fibre, Magnesium, Manganese
Excellent source of :: Folacin, Potassium, Vitamin A, Vitamin B6, Vitamin C, Vitamin K
Free :: Added Sugar

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