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Low Fat Creamy Broccoli Soup recipe

Low Fat Creamy Broccoli Soup recipe

  • Recipes
  • Dish type
  • Soup
  • Vegetable soup
  • Broccoli soup

This soup is super-thick and creamy. No one will know that it's low in fat, unless you tell them. Enjoy for lunch or dinner.

80 people made this

IngredientsServes: 8

  • 225g fresh broccoli, chopped, steamed and divided
  • 1 clove garlic, finely chopped
  • 300ml chicken stock, divided
  • 30g margarine
  • 4 tablespoons plain flour
  • 750ml skimmed milk
  • salt and pepper to taste

MethodPrep:15min ›Cook:20min ›Ready in:35min

  1. In a food processor puree 75g steamed broccoli, garlic and 4 tablespoons chicken stock.
  2. In a large saucepan over medium heat, melt the margarine. Add the flour and stir until mixture thickens and starts to brown.
  3. Slowly add remaining chicken stock and milk, stirring often. Allow mixture to thicken, about 5 minutes. Then add the puree mixture and the remaining broccoli. Heat through and allow to thicken for about 5 minutes. Season with salt and pepper.

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Reviews & ratingsAverage global rating:(60)

Reviews in English (45)

I put the exact amount of garlic in, and the flavour of the garlic stood out more than the brocolli, wont be making this again-23 Sep 2014

by Phyllis

After reading some of the other reviews/suggestions, here is my take. Basic soup was good, but I added more chopped garlic and roasted garlic seasoning to the broccoli. I noticed the flour/butter mixture did tend to clump a little, but I solved that by tossing it back in the blender with a drop or two of chicken stock and smoothing it down (and yes, being from south Louisiana, I do know how to make a roux!). Also, I used whole wheat flour just cause I like the extra "goose" of flavor and texture it gives a roux - one of my cooking tricks that I usually don't reveal :-). Finally, to add a little more body to the soup, I sauteed a handful of chopped mushrooms in butter, roasted garlic seasoning and another splash of chicken stock. After adding the sauteed mushrooms to the soup, I cooked it about 10 minutes more over a low heat and served that puppy up. The shrooms thickened it up just right, and I suspect it'll taste even better tomorrow after the flavors blend a little more. Bon appetit, y'all!-03 Sep 2006

by TIMEL

Very good tasting and easy soup to make. The only thing I would do differently is only puree half of the broccoli and then chop the other half, it seemed to have too much grit in it with all of broccoli pureed'.-08 Jan 2002


Healthy Broccoli Soup – without any cream

Healthy Broccoli Soup that’s super creamy and has a fantastic broccoli flavour without any cream in it. That’s what makes this soup our go to dinner whenever I want to feed the family healthy food that’s delicious.

A good cream of broccoli soup doesn’t really need any cream in it. Trust me, when I say that you can make a thick and creamy soup that everyone will love and still keep it healthy.

Most broccoli cheese soups start with a roux, but we don’t need to do any of that work. My secret to creamy vegetarian soups without any cream has always been potatoes. It’s what I use in my cream of mushroom soup as well, and nobody can tell the difference!

You only need a few ingredients for this healthy broccoli soup, and its super easy to make from scratch. All you need is 30 minutes!


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Recipe Creamy Broccoli Soup

  • Calories: 100
  • Protein: 6 g
  • Total Fat: 0.5
    • Unsaturated Fat: 0.5 g
    • Saturated Fat: 0 g
    • Natural Sugar: 3 g
    • Added Sugar: 0 g

    A creamy and indulgent soup that can help whittle your middle? Yes! My Creamy Broccoli Soup features three belly-fat-blasting ingredients—broccoli, Greek yogurt and onions—to help fight uncomfortable and dangerous visceral fat. Grab your spoon and enjoy!

    • 1 yellow onion, chopped
    • 1/2 cup chopped celery (about 2 stalks)
    • 1 garlic clove, minced (or 1/4 teaspoon garlic powder)
    • 1/4 teaspoon ground black pepper
    • 4 cups reduced-sodium vegetable broth or stock
    • 5 cups roughly chopped broccoli florets (one 12-ounce bag)
    • 1 (15-ounce) can white beans, drained and rinsed (preferably low sodium)
    • 1/4 teaspoon nutmeg
    • 1/2 cup nonfat or low-fat plain Greek yogurt

    Liberally coat a large saucepan with oil spray and warm over medium heat. Add the onions and cook until softened and slightly browned, about 7 minutes.

    Add the celery, garlic, and pepper and cook for 5 more minutes, stirring occasionally. Add more oil spray if the pan becomes too dry.

    Add the broth, cover, and bring to a boil. Add the broccoli and reduce the heat to medium cover and cook for about 5 minutes.

    Add the beans and cook for 5 more minutes uncovered, stirring occasionally. Mix in the nutmeg.

    Place an immersion blender into the soup and blend until the desired consistency is reached, or transfer the soup carefully to a blender or food processor. Add the yogurt for extra creaminess and continue to blend. You can make the soup completely smooth or leave some texture, depending on your preference. Also, you can certainly skip the yogurt if you follow a dairy-free diet (1 cup soup without yogurt is just 90 calories).


    Recipe Summary

    • 1 tablespoon olive oil
    • 1 cup chopped onion
    • ¾ cup chopped leek
    • 2 garlic cloves, minced
    • 3 cups organic vegetable broth
    • 2 cups water
    • 1 ½ cups (1-inch) cubed peeled red potato
    • ½ teaspoon freshly ground black pepper
    • ⅛ teaspoon kosher salt
    • 1 (12-ounce) bag broccoli florets, coarsely chopped
    • 1 (15-ounce) can no-salt-added cannellini beans, rinsed and drained
    • 6 tablespoons grated fresh Parmesan cheese

    Heat a large Dutch oven over medium heat. Add oil swirl to coat. Add onion, leek, and garlic cook 5 minutes or until tender, stirring frequently. Stir in broth and next 4 ingredients (through salt). Bring to a boil reduce heat and simmer 10 minutes or just until potatoes are tender, stirring occasionally. Stir in broccoli and beans cook 8 minutes or until broccoli is tender.

    Place one-third of soup mixture in a blender. Remove center piece of blender lid (to allow steam to escape) secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Repeat procedure twice with remaining soup mixture. Wipe pan with paper towels.

    Return soup to pan. Cook over medium-low heat 5 minutes or until thoroughly heated, stirring occasionally. Ladle soup into bowls sprinkle evenly with cheese.


    Recipe: Lighter Creamy Broccoli Soup

    Comfort food doesn’t have to be high in calories! A serving of this creamy cheddar cheese and veggie soup contains only 110 calories.

    Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

    Ingredients

    1 ½ cups broccoli, chopped or 10 ounce frozen, chopped broccoli package
    ¼ cup celery, diced
    ¼ cup onion, chopped
    1 cup chicken broth, unsalted
    2 cups skim milk
    2 tablespoons cornstarch
    ¼ teaspoon salt
    Dash pepper
    Dash ground turmeric
    ¼ cup cheddar cheese, shredded
    Dash of paprika

    Directions

    1. Place vegetables and broth in a saucepan. Bring to a boil, reduce heat to simmer, cover, and cook until vegetables are tender — about 8 minutes.
    2. Whisk milk, cornstarch, salt, pepper and turmeric together in a small bowl stir into cooked vegetables. Cook, stirring constantly, until soup is slightly thickened and mixture just begins to boil.
    3. Remove from heat. Portion into 4 soup bowls. Sprinkle 1 tablespoon shredded cheese on top of each serving. Top with a sprinkling of paprika.

    Nutrition information

    Each one-cup serving contains:

    Calories 110
    Total fat 3g
    Saturated fat 1.5g
    Trans fat 0g
    Cholesterol 15mg
    Sodium 290mg
    Total Carbohydrate 13g
    Fiber 1g
    Sugars 7g
    Protein 8g

    Recipe courtesy of Digestive Disease Health Team Dietitians

    Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy


    Preparation

    Liberally coat a large saucepan with nonstick cooking spray and warm over medium heat. Add the onions and cook until softened and slightly browned, about 7 minutes. Add the celery, garlic, and pepper and cook for 5 more minutes, stirring occasionally. Add more cooking spray if the pan becomes too dry.

    Add the broth, cover, and bring to a boil. Add the broccoli and reduce the heat to medium cover and cook for about 5 minutes.

    Add the beans and cook for 5 more minutes uncovered, stirring occasionally. Mix in the nutmeg.

    Place an immersion blender into the soup and blend until the desired consistency is reached, or transfer the soup carefully to a blender or food processor.

    Add the yogurt for extra creaminess and continue to blend until the soup reaches your desired consistency.


    • 3 tablespoons unsalted butter
    • 2 medium leeks, white and light green parts only, sliced and rinsed
    • ½ cup thinly sliced celery
    • 1 clove garlic, finely chopped
    • 8 cups broccoli florets
    • 4 cups low-sodium vegetable broth or low-sodium chicken broth
    • 1 teaspoon whole fresh thyme leaves
    • ½ teaspoon salt
    • 1 cup half-and-half
    • 2 teaspoons thinly sliced chives

    Melt butter in a large saucepan over medium-high heat. Add leeks and celery cook, stirring occasionally, until softened, 6 to 8 minutes. Add garlic cook, stirring constantly, until fragrant, about 1 minute.

    Add broccoli and broth bring to a boil. Reduce heat to medium cover and cook until the broccoli is tender, about 12 minutes. Stir in thyme and salt. Puree the soup with an immersion blender until smooth, about 2 minutes. (Alternatively, transfer soup, in batches if necessary, to a blender. Remove center piece of blender lid to allow steam to escape secure lid on blender. Place a clean kitchen towel over opening in lid. Process until smooth, about 2 minutes. Use caution when blending hot liquids.) Add half-and-half and process just until incorporated, about 15 seconds. Serve immediately, topped with chives.


    Directions

    Heat 2 cups water in a large pot till boiling.

    Add vegetables, cover, and cook until tender (about 10 minutes).

    Blend vegetables with part of the cooking water in a blender or food processor.

    Heat olive oil in a small nonstick skillet. Add 2 tb. of the 2½ cup water and sprinkle in the flour.

    Cook and stir until smooth. Add the remaining water and heat to boiling, stirring constantly. Boil and stir 1 minute.

    Stir broccoli mixture, instant bouillon, salt, pepper, and nutmeg. Heat just until boiling.

    Blend until desired consistency.

    Stir in the evaporated skim milk and heat through without boiling again.

    Serve with croutons if desired.

    Per 2½ cups: 86 calories 1 mg. cholesterol, 5 g. dietary fiber 3 g fat 371 mg. sodium.


    Ingredients (13)

    Main ingredients

    1 16-ounce (450-gram) bag frozen broccoli (no need to defrost first)

    1 large yellow onion, chopped

    1 yellow squash, peeled and chunked

    1 zucchini, peeled and chunked

    2 tablespoons Bartenura Olive Oil

    1/2 small golden potato

    6 cubes Gefen Frozen Garlic

    1/2 tablespoon onion powder

    1 and 3/4 teaspoon salt

    1/4-1/2 teaspoon white pepper

    1 bay leaf

    1/2 cup water


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