95 Calorie Broccoli Soup

Broccoli soup is a filling bowl for about 95 calories, which makes it easy to fit into a calorie deficit when you are losing weight. A small potato makes it thick and creamy, so there is no cream.

Why You’ll Love This Recipe

• About 95 calories and 6 grams of protein per serving
• Thick and smooth from a small potato and a little milk, no cream or butter
• Fresh or frozen broccoli, nothing hard to find
• One pot, ready in about 35 minutes

Ingredients

• 1 lb (450 g) broccoli florets, fresh or frozen
• 1 small potato (about 4 oz / 110 g), peeled and diced
• 1 small onion, chopped (about ¾ cup / 120 g)
• 2 cloves garlic, minced
• 2½ cups (600 ml) water
• 1 cup (240 ml) nonfat milk
• ½ teaspoon salt
• ¼ teaspoon black pepper

How to Make It

1. Heat a large pot over medium heat. Add the chopped onion and 2 tablespoons of water. Cook for 3 to 4 minutes, stirring occasionally, until soft.
2. Add the garlic and cook for 30 seconds until fragrant.
3. Add the broccoli, potato and 2½ cups of water. Bring to a boil, then reduce the heat, cover and simmer for 12 to 15 minutes, until the potato and broccoli are very tender.
4. Remove from the heat and blend with an immersion blender until smooth. With a regular blender, work in batches and leave the lid slightly open so the steam can escape.
5. Return the pot to low heat. Stir in the milk, salt and pepper and warm for 2 minutes. Do not let it boil.
6. Taste, adjust the salt and pepper, and serve hot.

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Illustrative image. Individual results may vary.

Tips & Substitutions

Frozen broccoli works. Add it straight from the freezer without thawing and simmer a couple of minutes longer.

Use the stems. Peel the tough outer layer, chop the stems small and cook them with the florets. They add body and fiber.

More flavor. A squeeze of lemon juice or a pinch of garlic powder after blending adds flavor for almost no calories.

Thicker or thinner. For a thinner soup, stir in a splash of water or milk. For a thicker one, simmer it uncovered for a few minutes after blending.

Dairy-free. Unsweetened almond milk works instead of nonfat milk. The soup will have less protein and the calories will change a little.

How to Make It More Filling

At 95 calories this is a starter or a side. To turn it into a meal, serve it with grilled chicken breast, baked cod or a couple of boiled eggs, plus a green salad with a light dressing. Add those to your total.

Storage

Let the soup cool, then store it in an airtight container in the refrigerator for up to 4 days. Reheat on the stovetop over low heat, or in the microwave in 1 minute intervals, stirring in between. The soup thickens as it sits, so add a splash of water or milk if needed.

You can freeze it for up to 2 months. The texture can turn a little grainy after thawing because of the potato, so blend it again after reheating. Thaw overnight in the refrigerator.

Frequently Asked Questions

Can I use the broccoli stems?

Yes. Peel the tough outer layer and chop the stems small. They soften as they simmer and blend in smoothly, and they add fiber.

Why is my soup watery?

Simmer the finished soup uncovered for 5 more minutes to reduce it, or use a little less water next time. Blending for a full minute also makes it feel thicker.

Can I make it without an immersion blender?

Yes. Let the soup cool for a few minutes, then blend it in a regular blender, filling it only halfway to avoid splashing. Work in batches if needed.

Why is there a potato in broccoli soup?

A small potato makes the soup thick and creamy, so you do not need cream or flour. It adds only about 20 calories to each serving.

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Illustrative image. Individual results may vary.