Broccoli soup that is a Meal

Broccoli Soup that is a Meal

2 full bowl servings

Net carbohydrates     12 per bowl

Note: This soup is finished by processing either with an immersion blender or in batches in a food processor.

There are two ways to prepare the broccoli. Either roast as below or blanch in sweetened water. While the finish taste is different, I like both ways equally well.

BE CAREFUL NOT TO OVER COOK THE BROCCOLI before adding to the soup.

I always make soup a day in advance to allow the flavors to meld.

Serve either hot or cold

2 – large crowns of broccoli (about 1 ½ pounds raw)

1 – Tbsp. butter

salt and pepper to taste

2 – medium to large sweet onion Sliced (thick or thin, your choice)

2-3 – tablespoons olive oil or butter

2-4 – cloves crushed and chopped garlic (depends on how much you love garlic)

1 – big stalk of celery, roughly chopped

1 – carrot, peeled and  roughly sliced

salt and pepper to taste

2 Tablespoons flour

1 ½ – quarts Low sodium chicken broth

Juice and zest of 1 lemon

2 – teaspoons fresh basil (1 if you use dried)

3-4 – heaping tablespoons low fat BREAKSTONES sour cream

½ – cup grated parmesan cheese


Preheat oven to 400

Melt butter and combine with salt and pepper.

Cut broccoli into florets. Toss with butter and turn out onto a baking sheet. Bake at 400 for 10 minutes. Remove from oven and let cool.


Blanch the broccoli for 45 seconds in sweetened water (salt and 2 Tsp. sweetener added to water)

In a large soup pot sauté onion in olive oil or butter until soft but not brown. Add salt and pepper about one minute into the process.

Add garlic and flour. Cook for one minute or so. Slowly add the chicken broth stirring so as not to have lumps. Add the juice and zest of the lemon and basil

Add ½ of the roasted or blanched  broccoli the broth. Simmer for 10-15 minutes on low heat.  Remove from heat, ,and let cool Add the remaining broccoli and the Sour cream and Parmesan cheese. Using an immersion blender, whip the soup until smooth.