Broccoli has an impressive nutritional profile. Low in calories and high in fibre, it is also rich in calcium and potassium, and a good source of vitamin C.
SERVES 4
PREP TIME 10 MINS
COOK TIME 15 MINS
Food Processor Or Hand-Held Blender
Ovenproof Dish
Large Pan
| 1 large head broccoli, about 500g |
| 1 tbsp olive oil |
| 1 large onion, finely chopped |
| 2 garlic cloves, crushed or finely chopped |
| 900 ml vegetable or chicken stock |
| 5 tbsp half-fat crème fraîche |
| 3 slices thick slices slightly stale Granary or wholemeal bread, crusts removed |
| 2 tbsp olive oil, plus extra for greasing |
| 1.75 oz (50g) Parmesan cheese, grated |
| 1. To make the croutons, preheat the oven to 220˚C (425˚F/Gas 7). Cut the bread into small cubes and place in a bowl, drizzle over the oil and Parmesan, and mix well. Transfer the croutons to a greased ovenproof dish and cook for 7–10 minutes, or until golden and crispy. Remove and cool. |
| 2. Divide the broccoli into florets, then slice and roughly chop the stalks. |
| 3. Heat the oil in a large pan, add the onion and sauté for 1–2 minutes. Then add the broccoli and garlic, and cook for a further 1–2 minutes. |
| 4. Add the stock, bring to the boil, then reduce the heat, and simmer for 10 minutes, or until the broccoli is soft. Pulse the mixture in a food processor or process using a hand-held blender to form a purée. |
| 5. Return the soup to the pan and gently reheat, stir in the crème fraîche. Divide between four bowls, then scatter over the croutons, and serve. |
| Fat: 82.69 g | Fiber: 24.2 g |
| Iron: 9.54 mg | Sugar: 37.79 g |
| Calcium: 1101.83 mg | Sodium: 2674.28 mg |
| Potassium: 3448.32 mg | Calories: 1488.7 kcal |
| Protein: 71.72 g | Vitamin A: 4582.17 IU |
| Vitamin C: 557.65 g | Carbohydrates: 101.95 g |
| Saturated Fat: 24.67 g | Cholesterol: 91.94 mg |