Main courseLow carbVegetarian€€
Creamy Broccoli Soup with Roasted Almonds and Leek
A nourishing and satisfying broccoli soup with almonds, whose creamy texture without any dairy will win over even the most demanding food lovers. A perfect combination of antioxidants and healthy fats for a light meal.
Prep time
13 min
Cook time
20 min
Total time
33 min
Servings
4
Recipe
For the soup
Broccoli, raw
600 gLeeks, bulb and greens, root removed, raw
1 largeGarlic, raw
2 cloveSoup, SWANSON, vegetable broth
800 mlNuts, almonds
60 gOil, olive, extra virgin
2 tbspSpices, nutmeg, ground
0.5 tspSalt, table, iodized
For the topping
Nuts, almonds
20 gOil, olive, extra virgin
Per servingTotal
Calories:256.3 kcal1025.2 kcal
Protein:9.6 g38.4 g
Carbohydrates:19 g75.8 g
Fiber:7.7 g30.7 g
Water:364.4 ml1457.5 ml
Fat:18 g72.1 g
Micronutrients
Sugar:5.8 g23.1 g
Saturated fat:2.3 g9.3 g
Cholesterol:0 mg0 mg
Sodium:662.7 mg2650.7 mg
Potassium:788.4 mg3153.7 mg
Calcium:153.5 mg613.8 mg
Iron:2.3 mg9.3 mg
Magnesium:94.9 mg379.6 mg
Zinc:1.5 mg5.8 mg
Phosphorus:217.8 mg871.1 mg
Vitamin C:135.1 mg540.3 mg
Vitamin A:74.5 µg298.1 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg
Instructions
1
Heat the olive oil in a pot and sauté the sliced leek until softened (about 5 minutes). Towards the end, add the chopped garlic and nutmeg to release their aroma.
2
Add the chopped broccoli (including the stems, which are full of fiber) and the soaked almonds. Pour in the hot stock.
3
Bring to a boil, then reduce the heat and simmer covered for 12–15 minutes, until the broccoli is completely soft.
4
While the soup is cooking, quickly toast the almond flakes in a dry pan over low heat until golden brown. Set aside.
5
Once the vegetables are cooked, blend the soup with an immersion blender until completely smooth and creamy. If the soup is too thick, add a little more hot water or stock.
6
Taste the soup and season with salt and pepper to taste. Serve in warmed bowls, sprinkle with the roasted almonds, and drizzle with olive oil.
Nutritional benefits
Thanks to the high content of vitamin C from broccoli and vitamin E from almonds, this dish supports the immune system and protects cells from oxidative stress.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.