Cream of Broccoli Soup
This creamy, low-fat soup is a delicious way to serve broccoli, a nutritional powerhouse, and the addition of chickpeas makes it a one-dish meal.
4 cups water or vegetable broth
1 large potato (preferably russet), unpeeled, scrubbed, and cut into chunks
1 onion, diced
3 whole garlic cloves, peeled
1 tsp whole celery seeds
1 tsp dried thyme
1/2 tsp dried marjoram
1/4 tsp ground turmeric
1/4 tsp ground black pepper
1 1/2 cups cooked or canned chickpeas, rinsed and drained
4 cups broccoli florets
1 1/2 tsp salt, as needed
PER SERVING: 151 calories; 1.5 g fat; 0.2 g saturated fat; 9.1% calories from fat; 0 mg cholesterol; 7.4 g protein; 29.1 g carbohydrate; 2.4 g sugar; 6.5 g fiber; 475 mg sodium; 75 mg calcium; 3.2 mg iron; 32 mg vitamin C; 396 mcg beta-carotene; 1 mg vitamin E
Combine the water or broth, potato, onion, garlic, celery seeds, thyme, marjoram, turmeric, and pepper in a large soup pot. Place over medium heat, cover, and simmer for about 20 minutes, or until the vegetables are tender.
Stir in the chickpeas. Remove from the heat and let cool slightly. Transfer to a blender and process in several batches, filling the blender container no more than half full for each batch. Hold the lid on tightly and start the blender on the lowest speed. Process for 1 to 2 minutes, or until the mixture is completely smooth.
Return the blended soup to the pot and stir in the broccoli and 1 teaspoon of the salt. Cover and simmer for 5 to 10 minutes, or until the broccoli is fork-tender. Taste and add the remaining 1/2 teaspoon of salt if desired.
Stored in a covered container in the refrigerator, leftover Cream of Broccoli Soup will keep for up to 3 days.
If cooking the beans from scratch, see Bean Cooking Chart for details.