Broccoli soup: 10 dietary recipes

Every year, broccoli conquers hearts and tables more and more. Broccoli puree soup is the simplest dietary recipe, any girl can do it! And it’s so delicious, you don’t need any more pies.

Hello everyone, Svetlana Morozova is with you. I haven’t written about losing weight for a long time. At your request, I will continue. Today the choice of topic fell on broccoli dishes. Many people sincerely believe that they do not like this wonderful vegetable. And I will prove that the essence is in the preparation. Real jam!

Friends, read the article further, there will be a lot of interesting things in it! And for those who want: “Find out the degree of slagging in your body” or “Find out what’s stopping you from losing weight?” Take Selection TEST

Recipe 1: diet broccoli puree soup (step by step photos)

I offer a very tasty and healthy broccoli and turkey soup.

This first dish has many advantages: it cooks quickly, has a very delicate taste, and is also healthy. Suitable for everyone who is for a healthy and low-calorie lifestyle.

1 medium head fresh broccoli
Turkey fillet 300-400 gr.
Bell pepper 1 pc.
Carrot 1 pc. medium size
Onion 1 pc.
Potatoes 3 pcs. medium size
Salt to taste
Bay leaf 2 leaves

I take a small portion of turkey fillet (about 200 grams), wash it and cut it into several pieces. Usually, when I buy a turkey fillet, I immediately cut it into pieces of the size I need, put it in bags and freeze it. This is very convenient in the case of a small child; you can always quickly cook soup or puree with meat.

I put the turkey pieces in a pan with water, more than half full, and put it on the stove over high heat.

Now I get to the vegetables. Since I cook puree soup, I chop all the vegetables coarsely. Turkey cooks very quickly, so I add all the vegetables to the soup immediately after I put the meat on the stove.

I also clean onions, carrots, potatoes, and bell peppers. I cut the onion into several parts and add it to the meat.

I cut the carrots into large rings.

I cut the potatoes into large slices.

I cut the bell pepper into large pieces.

I put the prepared carrots, potatoes and bell peppers in a pan.

I wash the broccoli under running water, shake it off and divide it into inflorescences.

If the head of cabbage is large, then I put some of the inflorescences in a bag and freeze them. Cabbage is perfectly stored and all vitamins are preserved frozen.

I add cabbage inflorescences to the pan.

I bring the soup to a boil, reduce the heat to low, and skim off the foam.

Add bay leaf and salt to taste.

Now I cover the pan with a lid. Cook the soup for 20-25 minutes until the vegetables are soft.

The vegetables are soft, the soup is ready. I pour most of the broth into a separate container. Using a blender, I blend the turkey, vegetables and broth until smooth. And then I dilute it with broth to the desired consistency (some people like the soup thicker, others thinner). I like the soup to have the consistency of thick cream.

I pour the hot puree soup into bowls, garnish with herbs, and add sour cream if desired.

This light soup will appeal to both adults and children. Enjoy your meal!

Tips on how to cook

Cabbage is a vegetable that not everyone likes, so it is very important to know how to properly prepare dishes with this product in order to please the most picky family member.

Recommendations:

Broccoli stems and florets have completely different textures, so you can't cook them together. If the recipe refers to broccoli, then most likely only the florets;
Don't overcook the broccoli. Cook cabbage for no more than 10 minutes;
It is not necessary to heat-treat broccoli; cabbage can be added to salads or eaten with sauce;
Sour cream or mayonnaise is good for seasoning the soup; they will emphasize the piquant taste of the vegetable;
After cooking, broccoli should not be left in hot water. You need to place it in a bowl of cold water or even ice;
Don't throw away the cabbage stem. It must be peeled and cut into strips. This product can be steamed or blanched. By the way, the stems can be stored for up to 2 weeks, which is very practical;
fresh inflorescences should not be stored in the refrigerator; it is advisable to use them immediately.

Recipe 2: Broccoli soup with chicken broth

chicken broth – 1.5 l;
broccoli – 350 g;
potatoes – 250 g;
onions – 150 g;
vegetable oil for frying – 15 ml;
butter – 15 g;
sea salt – 7 g.

Cook chicken broth. You don’t need to have any special skills to prepare it, but some points will help make it more tasty and rich. Firstly, bones are a must in the broth, so use the drumsticks, wings and skeleton of the bird. Secondly, spices - parsley root, bay leaf, a few cloves or arrows of garlic, a bunch of celery or parsley.

If the chicken broth is intended for cream soup, then you do not need to try to make it transparent, just strain it at the end.

Chicken broth is usually boiled for 1 hour over low heat.

So, let's prepare the puree soup. In a thick-bottomed saucepan, heat the vegetable oil for frying, add a tablespoon of butter. Then, when the butter melts, throw in the finely chopped onions.

To make the onion soft and transparent, but not burnt, add a few tablespoons of chicken broth or hot water. When the liquid has evaporated, simmer the onion for another 1-2 minutes and you can continue cooking.

Add potatoes cut into small cubes. For creamy soups, I recommend using boiling potatoes.

Pour hot broth into the pan and cook until the potatoes are tender, about 10 minutes.

Divide the broccoli into small florets. You can prepare soup with either frozen or fresh cabbage; this does not affect the taste of the finished dish in any way.

Cook the broccoli for 10-12 minutes after boiling, cover the pan with a lid!

Grind the finished soup with an immersion blender to a smooth puree, add sea salt.

You can season it with milk or cream to taste, but this is not necessary; it turns out delicious and without extra calories.

Serve the dietary broccoli puree soup warm. If the diet allows, then with a piece of rye bread toasted in the toaster. Bon appetit!

Nutrition for weight loss

The problem of excess weight is one of the most acute problems of modern man, therefore, to reduce body weight, a great variety of diets, eating methods, sets of exercises, and appetite suppressants have been invented. One of the most popular ways to lose weight is diet.

Diet Basics:

An important point in proper nutrition is the quantity and regularity of meals. To maintain health and well-being, you should eat 5 to 6 meals a day. It is also important not to snack, since we usually snack on foods containing large amounts of simple carbohydrates, after which the feeling of fullness quickly disappears. If a snack is unavoidable, then complex carbohydrates will be the best option, as they charge the body with energy for a long time;
Chew your food thoroughly;
don't eat before bed. The last meal should be 3-4 hours before bedtime. After this, you can only eat tea, water or a glass of kefir;
drink enough fluid - at least 1.5 liters per day;
once a week it is useful to arrange a one-day fasting day;
don't overeat. You need to leave the table with a slight feeling of hunger;
Don’t torture your body with malnutrition. The diet should be varied, healthy and tasty.

Recipe 3: Creamy Broccoli Soup (step by step)

broccoli cabbage – 0.5 kg;
potatoes – 2-3 pcs. medium size;
onion – 1 large head;
carrots – 1 pc. small;
meat broth - 2 liters;
salt - to the taste of the hostess;
cream – 150 grams.

Divide the cabbage head into separate pieces, wash thoroughly, trim off all excess - leaves at the base of the “leg”, darkened areas.

Peel the potatoes, onions and carrots, wash them and cut them into small pieces. In principle, it does not matter what shape the chopped vegetables are - circles, strips or cubes, they are still boiled and pureed.

Place all the prepared vegetables in a saucepan, pour in hot broth, add salt and put on the stove. After boiling, cook over low heat until tender, this will take about 20 minutes.

Then remove the pan from the heat and let the brew cool slightly, add cream. Using a blender, first at low speed, and then at high speed, puree the soup until smooth.

A delicious soup with a delicate creamy texture is ready. The food should be poured into portioned plates and served warm with crackers or croutons.

Recipe 4, step by step: puree soup with cheese and broccoli

Tender, tasty, satisfying, simply impossible to put down - all this can be said about the cream cheese soup with broccoli, which we propose to prepare.

150 g processed cream cheese such as President, Hochland or Yantar
5-10 broccoli florets (quantity as desired)
3 medium potatoes (1 per serving)
1 medium onion
1 medium carrot
1 tbsp. l. lemon juice
2 bay leaves
a pinch of dried herbs (thyme, basil, oregano, mint)
a pinch of ground nutmeg
salt, ground black pepper to taste
vegetable oil for frying

To prepare cream cheese soup with broccoli, it is convenient to use a saucepan with a thick bottom, in which you can also fry vegetables.

We peel the onion, cut it into small cubes and saute it directly in a saucepan in odorless vegetable oil until soft, I do this in refined olive oil.

Add the carrots grated on a coarse grater to the onion and continue sautéing until the carrots are soft.

Peel 3 medium potatoes, cut into small cubes and place in a saucepan.

Add hot water from the kettle so that it is just above the potatoes. Add salt to taste, cover with a lid, bring to a boil and cook at a low simmer for 5 minutes.

Then add broccoli, try adding 5-6 large florets first. Actually, the more, the tastier the cream soup, but I think so because I love broccoli, and if you add a little, the taste of broccoli is almost not felt, it just gives its own note. Add 1-2 bay leaves, close the lid and continue cooking for 10 minutes until the potatoes are ready.

When the potatoes are cooked, turn off the heat, take out the bay leaves and throw them away, otherwise later they will only make the cream cheese soup bitter. Grind the contents of the pan with a blender or masher to make puree. If you don’t have a blender, you can get by with just one masher; all the ingredients are very soft, but it won’t have the same creamy consistency. I use both. First I grind it in a blender...

... and then I go through the bottom with a masher to make sure there are no large pieces left.

Place 150 g of processed cheese in a saucepan, put it back on the fire and stir until the cheese dissolves.

Add 1 tbsp. l. lemon juice, pepper, dried herbs (basil, thyme, mint or others), nutmeg and mix. Turn off the stove, cover the pan with a lid and let it brew for 15 minutes.

Serve cream of broccoli cheese soup with croutons and lemon quarters to drizzle a little lemon juice over the cream of soup. Believe me, it's delicious, literally a few drops on top. You can add some finely chopped greens.

This is how we make delicious crackers. Spread several slices of white or gray bread, preferably rectangular in shape, with butter sauce with garlic or any dried herbs, such as thyme. Cut into cubes and dry on parchment in the oven.

Low-calorie soup with tomatoes and meatballs

This soup contains only 58 calories per hundred grams. To prepare it you need to take:

two hundred grams of minced meat, chicken or beef;
300 grams of broccoli;
garlic clove;
four tomatoes;
three allspice peas;
a couple of bay leaves;
salt and a pinch of black pepper.

First, prepare the meatballs. Salt and spices are added to the minced meat. Mix it thoroughly with your hands. Form small balls. Leave it on the board.

Place a pan of water on the stove. Broccoli is divided into inflorescences, washed and placed in a saucepan. Tomatoes are cut into slices. It is better to choose solid options, for example, the “cream” variety, so that they do not become overcooked. Ten minutes after adding cabbage to the dietary broccoli soup, add tomatoes. After boiling, add meatballs and all the spices, as well as a clove of garlic. After boiling again, cook the soup for another twenty minutes.

Recipe 5: Making Easy Broccoli Cream Soup

This soup is delicious, healthy, very light, and how pleasing to the eye with its bright color! The recipe is very simple and it usually takes me 30-40 minutes to prepare.

frozen broccoli – 0.5 kg
1 onion
cream 10% fat – 1 cup
water or broth - 2 cups
salt and pepper to taste
white bread for croutons

We chop the onion, maybe not very finely, because then we will still chop it in a blender.

In preheated oil, fry the onion until translucent and golden brown.

Preparing crackers. Cut the white bread into small cubes and place in the oven for 10-15 minutes to brown.

Place frozen broccoli in boiling salted water (or broth), bring to a boil again and cook until tender, adding fried onions to the pan at the very end. It usually takes me 10 minutes.

Grind the resulting mixture in a blender until smooth.

Return the mixture back to the pan, add a glass of cream, pepper to taste and heat without bringing to a boil.

The soup is ready! All that remains is to add the crackers. Bon appetit! Sometimes, if there is some soup left, I portion it into bowls or containers and put it in the freezer. There he feels great for at least a whole month. Then, if necessary, you can take out a portion and simply defrost it and heat it in the microwave. This makes a great quick snack!

conclusions

Cream soups with broccoli are delicious, tender and healthy. They are used in various diets and for fasting days. In order not to negate the effect of soups, you should exclude confectionery, alcoholic drinks, soda and fatty foods from your diet during the diet.

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Recipe 6: Creamy Broccoli and Carrot Soup

Broccoli 300 g
Carrots 60 g
Cream 100-150 g
Quail egg 8 pcs
Water 400 g
Salt to taste
Ground black pepper to taste
Greens 1 tsp

Boil broccoli and carrots in salted water until soft.

Puree the vegetables.

Then pour in the cream and bring to a boil.

Salt and pepper to taste and remove from heat. Let the soup brew a little.

Serve the soup, sprinkled with herbs, with boiled quail eggs (2 pieces per serving).

Recipe 7: How to make creamy broccoli soup

Creamy broccoli soup – tender, bright and very aromatic! Such food will be very useful after a big feast, when the stomach needs complete peace and rest.

Broccoli – 400 g
Potatoes - 2 pcs.
Olive oil - 1 tbsp. l.
Salt - 1 tsp.
Cream 10% fat - 100 ml
Ground black pepper - 1 pinch
Coriander - 1 pinch
Purified water - 1 l

My broccoli. If you use it fresh, you need to cut the potatoes into large cubes.

Boil the cabbage together with the potatoes in lightly salted water (about 1 liter) until tender.

If desired, you can add a couple of black and allspice peas or a bay leaf to them. But this is not a mandatory point. If you are preparing a dish in a slow cooker, select the “Stew” mode for 15 minutes.

While the broccoli and potatoes are cooking, prepare the sauce. Pour the cream, olive oil into a small saucepan, add salt, coriander and ground black pepper.

Place the mixture on the fire and bring it to a boil, stirring regularly. But do not boil the mixture.

The sauce is ready!

Pour the prepared vegetables along with the broth into a suitable bowl if you cooked the vegetables in a slow cooker.

Next, puree with a blender until smooth. Pour the sauce in there too.

Beat a little more and add salt as needed.

Cream of broccoli soup is ready!

Cooking soup: tips

First you need to prepare the crackers. To do this, cut off the crust from the bread and cut it into cubes. Dry in a dry frying pan or in the oven. Put aside.

Both types of cabbage are washed, separated into inflorescences and filled with water. You will need about one and a half liters. If you want a thicker or, conversely, thinner soup, adjust the amount of liquid. Add salt. Cook for about twenty-five minutes.

To get a beautiful dish in the future, ten minutes after boiling you can remove some of the inflorescences. They will be needed to decorate plates.

To make the soup thicker, add flour. But you need to do it wisely. The heat is reduced to a minimum, and the ingredient itself is poured in a thin stream, stirring constantly. Using a blender, beat the soup. Pour in vegetable oil. Add finely chopped greens and curry pepper. Cook for another five minutes. Then cover the dietary broccoli soup with a lid. Serve in about ten minutes.

Soup is poured into a plate, decorated with a cabbage inflorescence, and a dish of croutons is placed next to it.

Recipe 8: Broccoli and Cauliflower Soup

Broccoli and cauliflower puree soup is an appetizing and, importantly, dietary soup. In this dish, two types of cabbage “coexist” perfectly – emerald broccoli and fleshy cauliflower inflorescences of a delicate cream color. This duet is perfectly harmonized with fragrant parsley, freshly ground black pepper and curry, which gives the soup a characteristic aroma and a pleasant shade, thanks to the turmeric it contains.

cauliflower – 800 g
broccoli – 300 g
loaf (white bread) – 150 gm
wheat flour – 2 tbsp. l. no slide
Refined sunflower oil – 1 tbsp. l.
parsley – 6-7 sprigs
curry - a pinch
freshly ground black pepper - to taste
salt - to taste

Cut off the crusts from the loaf (bread). Cut the pulp into cubes approximately 1 cm in size. Place them in a dry frying pan and dry over low heat.

Rinse the cabbage heads thoroughly under running cold water. Separate the broccoli and cauliflower into small florets. Cut the stems crosswise into slices approximately 5 mm thick.

Wash the parsley, dry and finely chop.

Boil 1.5 liters of water in a 3 liter saucepan. Add some salt. Add the prepared cabbage and cook for 25 minutes.

After 8 minutes from the start of cooking, remove ¼ of the inflorescences from the pan. You will need them to decorate the dish. Continue cooking the rest of the cabbage.

Then thicken the soup. To do this, reduce the heat to low and, stirring constantly, add flour in a thin stream.

Puree the resulting soup using an immersion blender.

Pour in sunflower oil.

Add chopped parsley, curry, ground black pepper and salt to the pan.

Cook over low heat, stirring, for 5 minutes.

Pour the hot broccoli and cauliflower puree soup into serving bowls, add the previously set aside boiled inflorescences and serve. You can serve the croutons on a separate plate, or you can sprinkle them on the soup just before serving.

Broccoli - beneficial properties for weight loss

Before you begin your path to slimness, it is worth studying the properties of broccoli for weight loss. Almost all of the beneficial substances included in its composition are actively included in the metabolic processes of the body, including fat. Due to their acceleration, gradual weight loss begins. How is this ensured? Weight loss occurs thanks to:

Vitamin C and calcium. There are a lot of them in the composition. These substances are catalysts for metabolism - it accelerates and does not allow waste, toxins and fat deposits to linger in the body.
Low calorie. 100 g of this vegetable contains only 30 kcal, but at the same time it has high mineral and vitamin value, which makes the vegetable a valuable product for weight loss.
B vitamins. They interact with dietary fiber and chlorophyll, which leads to complete cleansing of the body.
Coarse dietary fiber filled with water. Their content can help to quickly satisfy hunger, and for a long time.

Vitamin composition

The beneficial properties of broccoli, including in relation to weight loss, are due to. The composition of broccoli is superior to many foods in terms of microelements and vitamins. In this case, the calorie content of the product is considered negative. One small inflorescence contains:

macroelements – phosphorus, magnesium, calcium, sodium, calcium;
vitamins – groups B, A, E, PP, C;
microelements – manganese, zinc, copper, iron, selenium.

Recipe 9: vegetable cream soup with broccoli (with photo)

Tender, velvety, healthy and tasty puree soups are loved by many; they can also be recommended for baby food. Today I propose to make creamy soup from broccoli and cauliflower. I made it with water, but you can use any meat broth. Adjust the consistency of the soup to your taste, because some people like it thinner, while others like it thicker. These ingredients make 4 servings of soup.

potatoes - 2 pcs.;
carrots - 1 pc.;
leek - 100 g;
broccoli - 150 g;
cauliflower - 150 g;
green peas (fresh or frozen) - 50 g (optional);
garlic - 2 cloves;
cream 20% - 150 ml;
salt - to taste;
ground black pepper - to taste.

Peel, wash and cut the potatoes as desired. In general, the size of cutting vegetables for this soup does not matter: all vegetables are eventually blended with a blender. Place potatoes in a saucepan.

Peel, wash and chop the carrots. Add to the pot with the potatoes.

Wash the leeks and cut them into rings and place them in a saucepan.

Separate the broccoli into florets, wash and add to the pan with the rest of the vegetables.

Wash the cauliflower, separate into florets and place in a saucepan.

Wash green peas and add to vegetables. If you have it frozen, then you do not need to defrost it.

Pour water into the pan so that it barely covers all the vegetables (about 600 ml of water). Cover the pan with a lid and cook for 20-25 minutes until all the vegetables are cooked.

Beat the boiled vegetables together with the broth in which they were boiled in a blender until the consistency of puree. Add chopped garlic.

Season the soup with salt and pepper to taste. If you give the puree soup to children, then there is no need to pepper it. Add cream and stir.

Tender, tasty, healthy broccoli and cauliflower puree soup is ready. Serve as a starter at lunch.

Celebration of broccoli

Probably, broccoli has already become a common noun to designate something extremely tasteless. And it is certainly pronounced with disgust. If you remember, a living example is the cartoon Puzzle.

However, every year this cabbage is increasingly winning hearts and tables. Firstly, we learned how to cook something a little cooler than just boiling it. Secondly, you can’t hide an sew in a bag. And the beneficial properties of broccoli are increasingly obvious:

Calorie content. Per 100 g only 35 kcal! You can eat without harming your figure. If you don't top it with mayonnaise, of course.
Vitamin U. Broccoli is a close relative of cauliflower, but it is healthier due to its high content of vitamin U - sulforaphane. It is not included in vitamin-mineral complexes, but must be taken into the body with food. Why:
Protection against ulcers. Regulates the secretion of gastric juice. Therefore, it is part of all diets - at this time the stomach becomes very vulnerable, and maximum protection is needed.
Antidepressant. Fights depression and insomnia.
Controls cholesterol levels.
Partially neutralizes the harmful effects of common poisons - nicotine, alcohol.
Helps suppress the production of histamine, a substance that causes an allergic reaction.
Prevents the development of cancer.

However, at prolonged high temperatures this vitamin is destroyed. Therefore, it is most beneficial to eat broccoli raw, add it to fresh juices, salads and boil it minimally, making sure that it does not overcook

Cellulose. The best friend of our intestines - cleanses toxins and improves digestion.
Microelements: potassium, magnesium, calcium, iron, phosphorus. And these are minerals that ensure the health of the heart and joints, muscles, bones, and nervous system.
Vitamins B, C, E, K are antioxidants, protect us from excess free radicals, strengthen the immune system, help the liver, relieve inflammation, improve the condition of skin, hair, nails, and regulate hormone levels.

Do you still doubt that you can love broccoli with all your heart? Then keep a couple more recipes!