Recipe Details

Cream of Broccoli Soup

Number of Servings: 6

Serving Size: 1 cup

Cream of Broccoli Soup

Name: Amount:
water 1.50 cups
chopped broccoli 3 cups
canola or corn oil 2 tsp
chopped onion 1 cup
garlic, chopped 1 Tbsp
fat-free milk 3 cups
celery seeds 0.50 tsp
salt 1 tsp
pepper 0.16 tsp
cayenne pepper 0.16 tsp
grated Parmesan cheese 0.75 cup
flour 1 Tbsp

Combine the water and the broccoli and boil over medium heat for 10 minutes. Remove from the heat and set aside.


In a large skillet, heat the oil and saute the onion and garlic until translucent, about 5 minutes.


Add the flour to the skillet, stirring constantly to mix. Add the liquid from the broccoli and cook until thickened, about 10 minutes.


Add the milk, broccoli, and spices and stir well (omit the salt if you need to reduce total sodium). Cook until hot, but do not allow the milk to boil. Top each serving with 1 Tbsp. of Parmesan cheese.

Nutritional Information (per serving)
Calories 146
Calories from Fat 46
Total Fat 5g
Saturated Fat 2g
Cholesterol 10mg
Sodium 658mg
Potassium n/a
Carbohydrates 15g
Dietary Fiber 3g
Sugars 9g
Protein 11g
Vitamin A n/a
Vitamin C n/a
Calcium n/a
Iron n/a
Folic Acid n/a
Dietary Exchange 1 Skim Milk1 Fat1 Vegetable