Broccoli Soup

Hello Friends,

How is every one? Here I am with a healthy and simple soup.

Soups, unlike people think, are the easiest to make. It is more like throw everything together in a pan and let it simmer and either blend the contents and have it smooth or have it chunky. It is seriously that simple.

Would you believe if I say, one serving of this soup has only 99 calories and it is really filling? Believe it or not, it is true.

Total Fat          4.4g

Saturated Fat    0.4g

Sodium            488mg

Total Carbohydrates 13.8g

Dietary Fiber    5.6g

Sugars              3.5g

Protein                         4.2g

Vitamin A        44%    

Vitamin C        144%

Calcium           18%

Iron                  7%

Here are some amazing benefits of Broccoli (courteously http://www.healthdiaries.com):

• Nervous System - Broccoli contains a high amount of potassium, which helps maintain a healthy nervous system and optimal brain function, as well as promotes regular muscle growth.
•  Blood Pressure - Along with a high amount of potassium, Broccoli also contains magnesium and calcium that help regulate blood pressure.
•  Vitamin C - One cup of broccoli contains the RDA of vitamin C, an antioxidant necessary for fighting against free radicals. Moreover, vitamin C is an effective antihistamine for easing the discomfort of the common cold.
•  Bone Health - Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis.
•  Sun Damage - Broccoli is helpful in repairing skin damage thanks to the glucoraphanin it contains which helps the skin to detoxify and repair itself.
•  Immune System - One cup of broccoli bolsters the immune system with a large dose of beta-carotene. Trace minerals, such as zinc and selenium, further act to strengthen immune defense actions.
•  Cancer Prevention - Broccoli contains glucoraphanin, which with the body processes into the anti-cancer compound sulforaphane. This compound rids the body H. pylori, a bacterium found to highly increase the risk of gastric cancer. Furthermore, broccoli contains indole-3-carbinol, a powerful antioxidant compound and anti-carcinogen found to not only hinder the growth of breast, cervical and prostate cancer, but also boosts liver function.
•  Diet Aid Broccoli is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating. Furthermore, a cup of broccoli has as much protein as a cup of rice or corn with half the calories.
• Eye Health - Studies have shown that the carotenoid lutein helps prevent age-related macular degeneration and cataracts, as well as possesses anti-cancer effects. Additionally, broccoli is a good source of vitamin A that is needed to form retinal, the light-absorbing molecule that is essential for both low-light and color vision.
•  Heart Health - The carotenoid lutein may also slow down or prevent the thickening of arteries in the human body, thus fighting against heart disease and stoke. The B6 and folate in broccoli also reduce the risk of atherosclerosis, heart attack, and stroke.

Broccoli Soup

Ingredients

Broccoli - 5 cup, chopped

Regular Milk - 2 cup (I used Almond Milk, use any milk you have handy)

Onions -1 cup, chopped

Water - 2 cups

Olive Oil - 1 tbsp

Coriander Powder – 1 or 2 tsp

Cumin Powder – 1 or 2 tsp

Red Chili Powder (Paparika) – 1 tsp (per taste)

Salt – per taste

Preparation

• Take a heavy bottomed/non-stick pan.
• Add oil and sauté onion for 2 min.
• Add everything in the pan except for Milk.
• Cover and let it simmer for 10-15 min. (or till broccoli is cooked).
• Let it cool a bit and then using a hand blender or otherwise, blend it smooth.
• Add the blended soup back to the pan and add almond milk.
• Taste and adjust it to your liking and let it cook for 2 more min.
• Add water if you like your soup thinner.

Serving

Serve it warm with some chopped onions or croutons or just like that. Even my kids enjoyed it :)

This is my contribution to Healthy Me & Healthy US event that I am hosting this month.

That’s all for now. Take care till next post.

Priya