Soups

Broccoli, Spinach & Potato Soup

December 12, 2013

Olive oil spray -
brown onion, finely chopped - 1
garlic cloves, crushed - 2
salt-reduced vegetable stock - 1L (4 cups)
potatoes, peeled, coarsely chopped - 400g
broccoli, cut into florets - 450g
baby spinach leaves - 75g
fresh basil leaves - 1/2 cup
light sour cream - 90g (1/3 cup)
bought basil pesto - 1 tablespoon
Fresh basil sprigs - to serve
Crusty bread slices - to serve

Heat a saucepan over medium heat. Spray with oil. Add onion and stir for 5 minutes or until soft. Add garlic and stir for 1 minute or until aromatic. Add stock and potato. Bring to boil. Cover. Reduce heat to low. Simmer for 5 minutes. Add broccoli and simmer for 6-7 minutes or until vegetables are tender. Add spinach. Simmer for 1 minute or until just wilted. Set aside to cool. Add basil leaves. Blend one-third of mixture in a blender until smooth. Transfer to a clean saucepan. Repeat twice with remaining mixture. Cook soup over medium heat for 2 minutes or until heated through. Combine sour cream and pesto in a bowl. Divide soup among bowls. Top with pesto cream and basil sprigs. Serve with bread.

Nutritions

Calories
29

Sodium
780mg
32% DV

Fat
6g
9% DV

Protein
2g
4% DV

Carbs
2g
0% DV

Fiber
1g
6% DV

PER SERVING ^*

% DAILY VALUE^*

Fat

Saturated Fat 2g 13%

Polysaturated Fat 1g 10%

Monosaturated Fat 2g 12%

Cholesterol 6mg 2%

Sodium 780mg 32%

Potassium 19mg 0%

Protein 2g 4%

% DAILY VALUE^*

Total Carbohydrate

Fiber 1g 6%

Sugar 1g 3%

Vitamin A 90IU 1%

Vitamin B6 1mg 80%

Vitamin C 1mg 2%

Calcium 16mg 1%

Iron 1mg 8%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Nutritions

Calories
242

Sodium
255mg
10% DV

Fat
4g
7% DV

Protein
8g
16% DV

Carbs
43g
14% DV

Fiber
4g
18% DV

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Fat

Saturated Fat 2g 12%

Polysaturated Fat 0.93g 5%

Monosaturated Fat 1g 8%

Cholesterol 10mg 3%

Sodium 255mg 10%

Potassium 208mg 5%

Protein 8g 16%

% DAILY VALUE^*

Total Carbohydrate

Fiber 4g 18%

Sugar 8g 17%

Vitamin A 140IU 2%

Vitamin B6 0.16mg 8%

Vitamin C 1.0mg 1%

Calcium 50mg 5%

Iron 2mg 12%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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