Your Recipe

Broccoli Potato Soup

Ingredient Amount Calories
Broccoli, raw 30g 10kcal
Milk non fat 340.194g 119kcal
Garlic 9g 13kcal
Salt, table 1.4225g 0kcal
Olive oil 14g 124kcal
Black pepper 0.575g 1kcal
Vegetable broth 411g 21kcal
Wheat flour, white, all-purpose, unenriched 0g 0kcal
Onions, yellow, raw 53g 20kcal

Recipe Instructions:

INGREDIENTS
1 tablespoon olive oil
1 cup finely chopped yellow onion
3 medium garlic cloves, minced
4 medium red potatoes, cut into ½-inch cubes but not peeled
2 tablespoons all-purpose flour
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
Two 14.5-ounce cans fat-free, low-sodium chicken or vegetable broth
One 12-ounce can evaporated skim milk
1¼ pounds broccoli, trimmed and divided into small florets; stems peeled and cut into ½-inch chunks (you should end up with about 4 cups)
1 tablespoon minced fresh Italian flat-leaf parsley
1 tablespoon chopped fresh basil
INSTRUCTIONS
Heat the olive oil in very large heavy saucepan over moderately high heat until ripples appear on the pan bottom, about 1½ minutes. Add the onion and garlic and cook, stirring occasionally, until soft, about 5 minutes.
Add the potatoes, flour, salt, and pepper, stirring well to mix. Slowly add the chicken broth and evaporated milk, stirring constantly. Bring quickly to a boil while continuing to stir.
Reduce the heat to low, cover, and simmer until the potatoes are tender, about 20 minutes.
Add the broccoli, parsley, and basil and simmer uncovered, stirring now and then, until broccoli is crisp-tender, about 10 minutes.
Ladle into soup bowls and serve.

Nutrition Facts
Portion Size 143 g | ml
Amount Per Portion 51
215
kcal
kilojoules
% Daily Value *
Total Fat 2.5g 3%
Saturated Fat 0.4g 2%
Sodium 321mg 14%
Total Carbohydrate 5g 2%
Dietary Fiber 0.4g 1%
Sugar 3.4g
Protein 2.4g 5%
Vitamin D 0.7mcg 3%
Calcium 78mg 6%
Iron 0.2mg 1%
Potassium 141mg 3%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount DV
Vitamin A 44.382 mcg 5%
Thiamin [B1] 0.048 mg 4%
Riboflavin [B2] 0.126 mg 10%
Niacin [B3] 0.172 mg 1%
Pantothenic acid [B5] 0.282 mg 6%
Vitamin B6 0.053 mg 3%
Cobalamin [B12] 0.283 mcg 0%
Floate [B9] 6.046 mcg 0%
Vitamin C 5.926 mg 7%
Vitamin D 0.68 mcg 3%
Vitamin E 0.383 mg 3%
Vitamin K 7.147 mcg 6%
Betaine 1.088 mg 0%
Choline 10.366 mg 2%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 5 g 2%
Sugars 3.4 g 7%
Dietary fiber 0.4 g 1%
Carbohydrate 3.6 g 0%
Net carbs 1.7g
Aminoacids
Nutrient Amount DV
Alanine 0.072 g 0%
Arginine 0.074 g 0%
Aspartic acid 0.188 g 0%
Cysteine 0.014 g 0%
Glutamic acid 0.47 g 0%
Glycine 0.046 g 0%
Histidine 0.063 g 0%
Isoleucine 0.106 g 0%
Leucine 0.193 g 0%
Lysine 0.171 g 0%
Methionine 0.053 g 0%
Phenylalanine 0.108 g 0%
Proline 0.197 g 0%
Serine 0.124 g 0%
Threonine 0.089 g 0%
Tryptophan 0.027 g 0%
Tyrosine 0.101 g 0%
Valine 0.136 g 0%
Minerals
Nutrient Amount DV
Calcium 78.12 mg 6%
Copper 0.02 mg 3%
Fluoride 1.8 mcg 0%
Iron 0.17 mg 1%
Magnesium 9.31 mg 2%
Manganese 0.07 mg 3%
Phosphorus 68.07 mg 5%
Potassium 140.67 mg 3%
Selenium 2.1 mcg 4%
Sodium 320.52 mg 14%
Zinc 0.32 mg 3%
Other
Nutrient Amount DV
Water 131.951 g 0%
Ash 1.253 g 0%