Dairy Free Cream of Broccoli Soup

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Recipe courtesy of  Savvy Vegetarian for Diabetes Awareness Month

cream-broccoli-soupThis quick and easy gluten free, dairy free broccoli soup makes a delicious beginning to any meal, or a satisfying light meal for two people.  The soup has a fresh, delicate flavor without onions and garlic but if you can’t live without them, you can sauté onions and garlic gently in a little bit of oil for 10 minutes to mellow the flavors before adding to the pot.

If you don’t want to make soup stock, use unsalted veggie bouillon cubes. But soup stock is easy to make (see recipe).

(7 votes, average: 3.86 out of 5)
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Dairy Free Cream of Broccoli Soup

Ingredients

  • 3 medium broccoli stalks, peeled, and florets (about 6 cups)
  • 4 cups unsalted vegetable soup stock (click for recipe ) or 4 c. water + 2 unsalted veggie bouillon cubes
  • 1/2 cup loose chopped parsley
  • 1/2 tsp powdered or crushed dried rosemary
  • 1 tsp dried powdered or crushed dried thyme
  • 2 Tbsp olive oil
  • Optional: 1 – 2 cloves garlic, crushed
  • Optional: 1/4 cup diced yellow onion
  • 2 Tbsp chick pea flour (besan). You can use 2 tbsp regular flour for non gluten free option.
  • 2 cups unsweetened plain almond milk, fortified with vitamin B12, calcium and vitamin D
  • 1/4 tsp salt or to taste
  • Freshly ground black pepper

Instructions

  1. Peel broccoli stems. Chop stems and florets into small pieces.
  2. Chop parsley, reserving 2 Tbsp to mince as a garnish.
  3. Place broccoli into stock and bring to a boil. Reduce heat and simmer until tender – about 5 minutes
  4. Optional onion and garlic: peel and crush garlic cloves, dice onion. Sauté on medium heat in 1 tsp olive oil for 10 minutes. Add to pot.
  5. Place broccoli, liquid, parsley, thyme, rosemary, and salt in blender or put solids through a foodmill, or mash and strain. Puree until smooth. Set aside.
  6. White sauce: Heat the olive oil in the soup pan. Add the flour and cook on low for ten minutes.
  7. Stir in almond milk with a whisk, bring to a boil then simmer until thickened, stirring constantly with the whisk. This is important, otherwise your sauce will be lumpy. If that happens, blend it or put it through a sieve.
  8. Stir in broccoli puree. Adjust salt if needed, and add pepper in to taste.
  9. Heat gently (don’t boil). Serve immediately, garnished with minced parsley.
  10. Variation: Use cauliflower, asparagus, spinach, or celery instead of broccoli.

Food energy: 94 cal

Total fat: 6g

Carbohydrate: 9g

Protein per serving: 4g

Total dietary fiber: 3g

Sodium per serving: 191 mg

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