Creamy Broccoli Soup

KidsHealth / For Parents / Creamy Broccoli Soup

Note: This recipe is especially for pregnant and breastfeeding women, but can be a nutritious part of almost anyone's diet.

Prep time: 30 to 45 minutes (includes cooking time)

Ingredients:

• 1 c. onion, diced
• 1 carrot, diced
• 1 celery stalk, diced
• 1 clove garlic, chopped
• 6 c. broccoli, chopped (about 2 crowns)
• 2 c. low-sodium chicken broth
• 2 c. skim milk
• salt and black pepper to taste

Directions:

1. In a large soup pot, combine onion, carrot, celery, garlic, and chicken broth. Bring to a boil.
2. Add the broccoli, cover the pot, and cook for 5 to 10 minutes or until broccoli is tender.
3. Add skim milk and blend in pot with an immersion blender until smooth. If you don't have an immersion blender, add soup to a blender in small batches. Blend until smooth and transfer soup to clean pot. Reheat slowly if needed.

Serves: 6

Serving size: about 1 cup

Nutritional analysis (per serving):
101 calories
8 g protein
1 g fat
0.5 g sat. fat
17 g carbohydrate
6 g fiber
3 mg cholesterol
142 mg sodium
169 mg calcium
1 mg iron
183 mcg folic acid

Note: Nutritional analysis may vary depending on ingredient brands used.

Why this recipe is good for pregnant or breastfeeding women:
This soup is high in folic acid because of the amount of broccoli used. Adequate folic acid intake is important, especially during the early weeks of pregnancy, to help prevent birth defects.