Cook Time: 30 minutes
Total Time: 30 minutes
- 1 large onion, quartered
- 2 cloves garlic cloves
- 1 medium cauliflower chopped into florets
- 1 pound broccoli, cut into florets
- 2 tbsp olive oil
- 2 cups fat-free, low-sodium chicken broth divided
- 1 cup fat-free or 1% milk
- salt and freshly ground black pepper to taste
Preheat oven to 400 degrees Fahrenheit.
Place chopped broccoli, califlower, onions and garlic in a large mixing bowl. Drizzle olive oil over the vegetables and toss gently.
Empty vegetables on to a large baking tray.
Roast for 25 minutes until browned and tender.
Remove the tray from the oven and place the vegetables in a blender with a cup of chicken broth. Blend until smooth, or desired consistency if you prefer chunks. Empty in to a large pot. Repeat with remaining vegetables and broth.
Stir in milk, then heat soup gently in a large saucepan on medium heat until warmed through.
Per serving: Calories 170, Calories from Fat 68, Total Fat 7.6g (sat 1.1g), Cholesterol 1mg, Sodium 131mg, Carbohydrate 18.7g, Fiber 6.7g, Protein 9g
Tips and Suggestions:
- For convenience, you can buy pre-chopped broccoli and cauliflower packs from many stores.
- If you choose to omit the olive oil and instead spray the vegetables on the baking tray with nonstick cooking spray, then the calorie count will drop to 118 calories and the fat count will be less than one gram.
- If you want to make this soup vegetarian, be sure to use vegetable broth instead of chicken broth
- This soup should be gluten free but some broths do contain gluten. Be sure to check the ingredients list on the carton of broth
- For a thicker, creamier soup, you can use fat-free half and half instead of the nonfat or 1 percent milk.
- Swirl some nonfat Greek yogurt on top before serving for added effect, and flavor. Sprinkle some fresh chopped parsley on top, too.
- If you prefer the soup to be dairy free, use extra broth in place of the milk or some light coconut milk.