Dairy Free Cream of Broccoli Soup - 9g Carbs, 3g Fiber
From: www.asweetlife.org
Recipe courtesy of Savvy Vegetarian for Diabetes Awareness Month
Categories: Soup, Vegetables
This recipe is a contribution for Diabetes Awareness Month to show
diabetics, and everyone else, that eating healthily doesn't mean
having to skimp on taste.
This quick and easy gluten free, dairy free broccoli soup makes a
delicious beginning to any meal, or a satisfying light meal for
two people. The soup has a fresh, delicate flavor without onions
and garlic but if you can't live without them, you can saute onions
and garlic gently in a little bit of oil for 10 minutes to mellow
the flavors before adding to the pot.
If you don't want to make soup stock, use unsalted veggie bouillon
cubes. But soup stock is easy to make (see recipe).
3 medium broccoli stalks, peeled, and florets (about 6 cups)
4 cups unsalted vegetable soup stock (click for recipe) OR
4 cups water PLUS 2 unsalted veggie bouillon cubes
1/2 cup loose chopped parsley
1/2 tsp powdered or crushed dried rosemary
1 tsp dried powdered or crushed dried thyme
2 Tbsp olive oil
Optional: 1 – 2 cloves garlic, crushed
Optional: 1/4 cup diced yellow onion
2 Tbsp chick pea flour (besan). You can use 2 Tbsp regular flour for non gluten free option
2 cups unsweetened plain almond milk, fortified with vitamin B12, calcium and vitamin D
1/4 tsp salt or to taste
Freshly ground black pepper
Peel broccoli stems. Chop stems and florets into small pieces
Chop parsley, reserving 2 Tbsp to mince as a garnish
Place broccoli into stock and bring to a boil. Reduce heat and simmer
until tender – about 5 minutes
Optional onion and garlic: peel and crush garlic cloves, dice onion.
Saute on medium heat in 1 tsp olive oil for 10 minutes. Add to pot
Place broccoli, liquid, parsley, thyme, rosemary, and salt in blender
or put solids through a food mill, or mash and strain. Puree until
smooth. Set aside.
White sauce:
Heat the olive oil in the soup pan. Add the flour and
cook on low for ten minutes.
Stir in almond milk with a whisk, bring to a boil then simmer until
thickened, stirring constantly with the whisk. This is important,
otherwise your sauce will be lumpy. If that happens, blend it or
put it through a sieve.
Stir in broccoli puree. Adjust salt if needed, and add pepper in
to taste.
Heat gently (don't boil). Serve immediately, garnished with minced
parsley
Serves: 6
Nutrition pr Serving:
94 Calories, 6g Fat, 4g Protein, 9g Carbs, 3g Fiber, 191mg Sodium,
glycemic load 4, good source of Vitamin A, C & K
Variations:
Use cauliflower, asparagus, spinach, or celery instead of broccoli.
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