Ligurian Broccoli Soup

12 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.

This recipe is incompatible with your food profile

Ingredients

??? potatoes, chopped into 3 cm pieces ???
??? broccoli, cut into florets ???
??? carrots, chopped into 3 cm pieces ???
??? zucchini, chopped into 3 cm pieces ???
??? celery, chopped into 3 cm pieces ???
??? onions, chopped into 3 cm pieces ???
??? chicken broth, low-sodium ???
??? water ???
??? olive oil ???
??? pesto sauce ???
??? bread, whole wheat, low sodium, for the croutons ???
??? olive oil, for the croutons ???
??? 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.

Observations

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 (530 g)

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

Net Carbs

41 g

Protein

11 g

Vitamin A

57 %

Vitamin C

110 %

Calcium

12 %

Iron

18 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables 2
Fats 2 ½
More info
Check out our Meal Plans for Type 2 Diabetes

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

12 Reviews (12 with rating only) 100% would make this recipe again

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This recipe is in the following categories

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

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.