Ligurian Broccoli Soup

2 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.

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Ingredients

??? potatoes, coarsely chopped into 3 cm pieces ???
??? broccoli, cut into florets ???
??? carrots, coarsely chopped into 3 cm pieces ???
??? zucchini, coarsely chopped into 3 cm pieces ???
??? celery, coarsely chopped into 3 cm pieces ???
??? onions, coarsely chopped into 3 cm pieces ???
??? chicken broth, low-sodium ???
??? butter, unsalted ???
??? olive oil ???
??? pesto sauce ???
??? 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. 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.
  4. Purée in a blender. Add salt and pepper to taste. Put a teaspoonful of pesto or more on top of each bowl 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 (460 g)

Amount

% Daily Value

Calories

230

Fat

11 g

16 %

Saturated 3.1 g
+ Trans 0.1 g

16 %

Cholesterol

10 mg

Sodium

180 mg

8 %

Carbohydrate

28 g

9 %

Fibre

5 g

19 %

Sugars

6 g

Net Carbs

23 g

Protein

9 g

Vitamin A

59 %

Vitamin C

110 %

Calcium

8 %

Iron

11 %
More info

Claims

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

DIABETES Exchange

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

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Reviews

2 Reviews (2 with rating only) 100% would make this recipe again

My Notes

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  • 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

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