Curried Broccoli-Apple Soup
|Water/Nonfat chicken broth / vegetable broth / apple juice||1⁄2 Cup (8 tbs)|
|Broccoli stems and florets||2 Cup (32 tbs), chopped|
|Chopped onion||1 Cup (16 tbs)|
|Peeled and diced red cooking apple||1 Cup (16 tbs)|
|Chopped celery||1⁄2 Cup (8 tbs)|
|Vegetable broth/Nonfat chicken broth||4 Cup (64 tbs)|
|Curry powder||1 1⁄2 Teaspoon|
|Black pepper||1⁄4 Teaspoon|
|Skim milk||3⁄4 Cup (12 tbs)|
Heat 1/2 cup water, broth, or apple juice in a heavy soup pot over medium heat.
Add broccoli, onion, apple, and celery.
Cook and stir over low heat for 10 minutes.
Add more liquid during this process if necessary.
Add 4 cups vegetable or chicken broth, curry powder, and pepper.
Bring to a boil.
Reduce heat, cover, and simmer for 30 minutes.
Puree soup in a food processor or blender.
Return puree to soup pot and stir in milk.
Heat gently for 5 minutes.
Serving size: Complete recipe
Calories 453 Calories from Fat 31
% Daily Value*
Total Fat 4 g5.6%
Saturated Fat 0.79 g3.9%
Trans Fat 0 g
Cholesterol 3.5 mg1.2%
Sodium 2160.2 mg90%
Total Carbohydrates 94 g31.5%
Dietary Fiber 15.5 g62%
Sugars 41.2 g
Protein 24 g48.3%
Vitamin A 297.1% Vitamin C 789.3%
Calcium 55.9% Iron 41.6%
*Based on a 2000 Calorie diet