Vegetable Cream Soup

2 Reviews
100% would make this recipe again

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Preparation : 15 min Cooking : 30 min
100 calories/serving

Ingredients

2 tbsp olive oil 30 mL
1 leeks, minced 300 g
1 1/2 cup broccoli, cut into small florets 190 g
1 1/2 cup cauliflower, cut into small florets 240 g
1 stalk celery, diced into cubes 70 g
2 cups chicken broth, low-sodium 500 mL
1 cup water 250 mL
1 tsp dried sage 1 g
1/4 cup almond beverage, unsweetened, fortified, rice, or soy 65 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Before you start

A blender or food processor will be very useful to purée the soup.

Method

  1. Pour olive oil in a saucepan and sauté leeks, broccoli, cauliflower and celery over low heat for 5 min.
  2. Add chicken broth, water and sage. Bring to a boil, cover partially and simmer for 20 min.
  3. Pour the preparation into the blender and purée.
  4. Add the non-dairy milk and warm over low heat for a few minutes. Season with salt and pepper.

Nutrition Facts Table

per 1 serving (250 g)

Amount

% Daily Value

Calories

100

Fat

6 g

9 %

Saturated 0.9 g
+ Trans 0 g

5 %

Cholesterol

0 mg

Sodium

70 mg

3 %

Carbohydrate

8 g

3 %

Fibre

3 g

11 %

Sugars

2 g

Net Carbs

5 g

Protein

4 g

Vitamin A

8 %

Vitamin C

85 %

Calcium

6 %

Iron

8 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Vitamin C, Vitamin D, Vitamin K
Good source of  :
Folacin
Source of  :
Calcium, Copper, Fibre, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Vitamin A, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin E
Low  :
Saturated Fat, Sodium
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 1
Fats 1
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

2 Reviews (2 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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