Your Recipe

Cream of broccoli soup

Ingredient Amount Calories
Broccoli, raw 907.184g 308kcal
Onions 110g 44kcal
Milk non fat 244g 85kcal
Garlic 3g 4kcal
Salt, table 1.4225g 0kcal
Black pepper 0.7g 2kcal
Vegetable broth 1000g 50kcal

Recipe Instructions:

Ingredients
Onions - 1 medium
Garlic - 1 medium
Broccoli - 2 pounds
Chicken broth (fat free) or Vegetable broth
Fat Free evaorated milk -1 cup
Hot pepper sauce -½ tsp, or to taste
Table salt- ¼ tsp, or to taste
Black pepper-¼ tsp, or to taste

Instructions
Combine onion and garlic in a 2-quart saucepan with 1/4 cup of water. Simmer until onion is soft, about 10 minutes; spoon vegetables into a large pot.
Add broccoli and broth to pot; bring to a boil over high heat. Once soup boils, reduce heat and simmer until broccoli is soft but still green, about 8 minutes. Do not cover pot while broccoli is cooking or it will turn gray.
Remove soup from heat; puree until smooth in batches in a blender (be careful not to splatter hot liquid) or puree in pot using an immersion blender. Add evaporated milk and hot pepper sauce to soup; season to taste with salt and pepper. Yields about 1 3/4 cups per serving.
Notes


Nutrition Facts
Portion Size 567 g | ml
Amount Per Portion 124
517
kcal
kilojoules
% Daily Value *
Total Fat 1.2g 1%
Saturated Fat 0.2g 1%
Sodium 980mg 43%
Total Carbohydrate 23g 8%
Dietary Fiber 6.4g 23%
Sugar 9.5g
Protein 9.4g 19%
Vitamin D 0.7mcg 4%
Calcium 197mg 15%
Iron 1.9mg 11%
Potassium 905mg 19%
* 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.
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Vitamins
Nutrient Amount DV
Vitamin A 137.564 mcg 15%
Thiamin [B1] 0.26 mg 22%
Riboflavin [B2] 0.44 mg 34%
Niacin [B3] 1.821 mg 11%
Pantothenic acid [B5] 1.708 mg 34%
Vitamin B6 0.48 mg 28%
Cobalamin [B12] 0.305 mcg 0%
Floate [B9] 151.209 mcg 0%
Vitamin C 205.571 mg 228%
Vitamin D 0.732 mcg 4%
Vitamin E 1.783 mg 12%
Vitamin K 232.584 mcg 194%
Betaine 1.202 mg 0%
Choline 55.229 mg 10%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 23.3 g 8%
Sugars 9.5 g 19%
Dietary fiber 6.4 g 23%
Carbohydrate 21 g 0%
Net carbs 13.8g
Aminoacids
Nutrient Amount DV
Alanine 0.313 g 0%
Arginine 0.526 g 0%
Aspartic acid 0.944 g 0%
Cysteine 0.078 g 0%
Glutamic acid 1.77 g 0%
Glycine 0.252 g 0%
Histidine 0.201 g 0%
Isoleucine 0.291 g 0%
Leucine 0.498 g 0%
Lysine 0.491 g 0%
Methionine 0.141 g 0%
Phenylalanine 0.381 g 0%
Proline 0.459 g 0%
Serine 0.406 g 0%
Threonine 0.295 g 0%
Tryptophan 0.106 g 0%
Tyrosine 0.222 g 0%
Valine 0.427 g 0%
Minerals
Nutrient Amount DV
Calcium 197.06 mg 15%
Copper 0.14 mg 15%
Fluoride 2.26 mcg 0%
Iron 1.91 mg 11%
Magnesium 60.08 mg 14%
Manganese 0.56 mg 25%
Phosphorus 228.19 mg 18%
Potassium 904.85 mg 19%
Selenium 7.81 mcg 14%
Sodium 979.56 mg 43%
Zinc 1.32 mg 12%
Other
Nutrient Amount DV
Water 527.909 g 0%
Ash 4.585 g 0%