This bright and nutritious soup combines the heartiness of potatoes with the health benefits of broccoli, all lightened up with a fresh citrus twist. Perfect for weight management while still delivering satisfying, wholesome flavors, this soup proves that healthy eating doesn’t mean sacrificing taste.
Ingredients
For the Soup Base:
- 1 medium broccoli head (about 450g/1lb)
- 2 medium potatoes (about 400g/14oz)
- 3 medium carrots (about 200g/7oz)
- 1 medium onion (about 150g/5oz)
- 4 tablespoons (60ml) olive oil
- 1 tablespoon (15g) vegetable salt
- Black pepper to taste
- 1 fresh lemon
Step-by-Step Instructions
- Prepare the Vegetables
- Chop broccoli into florets
- Dice potatoes into 1-inch cubes
- Slice carrots into rounds
- Dice onion finely
- Start the Base
- Heat olive oil in large pot
- Sauté onion until translucent
- Add carrots, cook 3-4 minutes
- Add potatoes, stir well
- Cook the Soup
- Add 6 cups water or vegetable broth
- Bring to gentle boil
- Reduce heat to simmer
- Cook 10-12 minutes until potatoes soften
- Add Broccoli
- Add broccoli florets
- Cook 5-7 minutes
- Keep broccoli bright green
- Season with vegetable salt and pepper
- Finish
- Squeeze fresh lemon juice
- Adjust seasoning
- Serve hot with extra lemon wedges
Nutritional Information
(Per serving, serves 4)
- Calories: 245
- Protein: 6g
- Carbohydrates: 32g
- Fiber: 7g
- Fat: 15g (healthy fats from olive oil)
- Vitamin C: 120% DV
Timing:
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
Pro Tips and Tricks
- Don’t overcook broccoli to preserve nutrients
- Use waxy potatoes for better texture
- Add lemon just before serving
- Control portion sizes for weight management
- Use homemade vegetable stock for extra flavor
Variations and Substitutions
- Swap potatoes for cauliflower for lower carbs
- Add garlic for immune-boosting properties
- Use sweet potatoes for extra nutrients
- Add white beans for more protein
- Include turmeric for anti-inflammatory benefits
Common FAQs
Q: Can I freeze this soup?
A: Yes, but broccoli may soften. Freeze for up to 3 months.
Q: How can I make it creamier?
A: Blend half the soup while keeping some chunks.
Q: Is this soup good for weight loss?
A: Yes, it’s low in calories but filling due to fiber content.
Q: Can I make it in advance?
A: Yes, keeps well for 3-4 days in refrigerator.
Storage and Make-Ahead Tips
- Store in airtight container in fridge up to 4 days
- Reheat gently to preserve broccoli texture
- Add fresh lemon when reheating
- Don’t freeze with lemon juice added
- Portion into individual servings for easy meals