Your Recipe

Broccoli and Walnut Soup

Ingredient Amount Calories
Broccoli, raw 400g 136kcal
Onions 62.5g 25kcal
Butter without salt 28.4g 204kcal
Garlic 6g 9kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
400 grams broccoli
1 medium potato, peeled and quartered
1/2 a small onion, finely chopped
2 cloves of garlic, finely chopped
2 tablespoons unsalted butter
Freshly ground black pepper
Salt, to taste
Crumbled goat’s cheese and walnuts for garnish (optional)
Directions
Melt the butter in a small pan over medium heat. Add the onions and garlic and cook until tender, about 2-3 minutes. Set aside.
Meanwhile, prep the broccoli : remove the florets. Trim the tender green stem below the florets and chop into small pieces (except the hard bottom part, the rest of the green stems can be used).
Bring 4 cups of water to the boil in a large pot. Add the potatoes and cook until tender.
Add the broccoli stems to the pot (along with the potatoes). Toss in the florets after 2-3 minutes, and blanch them together for 2 minutes. Take the potatoes and broccoli out of the pot using a slotted spoon and purée in a blender along with the cooked onions and garlic. Add a little of the cooking water and continue blending until smooth.
Transfer to another clean pot and ladle in more of the cooking water just until you get the right consistency. Reheat gently, season with salt and pepper and serve.

Nutrition Facts
Portion Size 124 g | ml
Amount Per Portion 93
391
kcal
kilojoules
% Daily Value *
Total Fat 6.2g 8%
Saturated Fat 5.8g 29%
Sodium 35mg 2%
Total Carbohydrate 8.6g 3%
Dietary Fiber 2.9g 10%
Sugar 2.4g
Protein 6.7g 13%
Vitamin D 0mcg 0%
Calcium 55mg 4%
Iron 0.8mg 4%
Potassium 347mg 7%
* 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 79.564 mcg 9%
Thiamin [B1] 0.082 mg 7%
Riboflavin [B2] 0.125 mg 10%
Niacin [B3] 0.671 mg 4%
Pantothenic acid [B5] 0.609 mg 12%
Vitamin B6 0.212 mg 12%
Cobalamin [B12] 0.012 mcg 0%
Floate [B9] 66.227 mcg 0%
Vitamin C 90.824 mg 101%
Vitamin D 0 mcg 0%
Vitamin E 0.949 mg 6%
Vitamin K 102.185 mcg 85%
Betaine 0.016 mg 0%
Choline 21.636 mg 4%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 8.6 g 3%
Sugars 2.4 g 5%
Dietary fiber 2.9 g 10%
Carbohydrate 8.6 g 0%
Net carbs 6.2g
Aminoacids
Nutrient Amount DV
Alanine 0.111 g 0%
Arginine 0.219 g 0%
Aspartic acid 0.351 g 0%
Cysteine 0.03 g 0%
Glutamic acid 0.607 g 0%
Glycine 0.097 g 0%
Histidine 0.065 g 0%
Isoleucine 0.088 g 0%
Leucine 0.143 g 0%
Lysine 0.15 g 0%
Methionine 0.041 g 0%
Phenylalanine 0.127 g 0%
Proline 0.119 g 0%
Serine 0.13 g 0%
Threonine 0.096 g 0%
Tryptophan 0.037 g 0%
Tyrosine 0.056 g 0%
Valine 0.137 g 0%
Minerals
Nutrient Amount DV
Calcium 55.01 mg 4%
Copper 0.05 mg 6%
Fluoride 0.37 mcg 0%
Iron 0.79 mg 4%
Magnesium 23.08 mg 5%
Manganese 0.26 mg 11%
Phosphorus 74.53 mg 6%
Potassium 346.53 mg 7%
Selenium 2.86 mcg 5%
Sodium 34.66 mg 2%
Zinc 0.45 mg 4%
Other
Nutrient Amount DV
Water 105.251 g 0%
Ash 0.914 g 0%