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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 149.5
  • Total Fat: 3.0 g
  • Cholesterol: 2.6 mg
  • Sodium: 416.8 mg
  • Total Carbs: 15.3 g
  • Dietary Fiber: 4.0 g
  • Protein: 16.8 g

View full nutritional breakdown of Cream of Broccoli and Cauliflower Soup, Protein Packed calories by ingredient
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Cream of Broccoli and Cauliflower Soup, Protein Packed

Submitted by: ELMNOP

Introduction

Just one serving of this creamy soup contains 1 serving of vegetables, 1 serving of milk, 4 grams of fiber, 17 grams of protein, and more than a day's supply of Vitamin C. One serving equals just 2 Weight Watcher's points. It can also be made to fit a Zone 40-30-30 diet plan*. Just one serving of this creamy soup contains 1 serving of vegetables, 1 serving of milk, 4 grams of fiber, 17 grams of protein, and more than a day's supply of Vitamin C. One serving equals just 2 Weight Watcher's points. It can also be made to fit a Zone 40-30-30 diet plan*.
Number of Servings: 4

Ingredients

    1 lb mixture of broccoli and cauliflower (or substitute broccoli or broccoflower) coarsely chopped (about 2 cups)
    6 scallions (green onions), chopped
    2 cups Vegetable Broth
    1 garlic clove, minced
    1 cup nonfat evaporated milk
    40 grams vegetable protein powder (optional**)
    2 Tbs Smart Balance 37% Light Buttery Spread
    1 tsp dried Marjoram
    1 tsp black pepper

Directions

1. Combine broth, broccoli/cauliflower mixture (save about 1/3 cup of broccoli for later!), garlic, and scallions in a saucepan. Bring to a boil. Reduce heat and simmer covered for about 10 minutes until veggies are tender.

2. Remove from heat and cool for a few minutes. Transfer to a blender or food processor and puree until smooth.

3. Steam the remaining 1/3 cup of broccoli in the microwave. Finely chop.

4. In the saucepan, melt the margarine. Mix in marjoram and pepper. Gradually stir in milk until smooth. Cook over medium heat, stirring, until thick and bubbling.

5. Add the pureed soup and broccoli to milk mixture and heat to serving tempurature.

6. Salt and pepper to taste.


Makes 4 servings, about 1 cup each. Serving size may vary based on cooking times.


1 serving= 2 Weight Watcher's Points
2 servings= 5.5 Weight Watcher's Points


**Note that although the protein powder is optional, it is included in the nutrition information. Without protein powder: calories= 114, protein= 8g


* To make this recipe fit a zone 40-30-30 diet plan, simply reduce the protein powder to 20 grams and add 2 tsp of olive oil. calories= 151, fat= 5 g, protein= 12.6 g, net carbs= 11 g

Number of Servings: 4

Recipe submitted by SparkPeople user ELMNOP.






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Member Ratings For This Recipe


  • Very Good
    3 of 3 people found this review helpful
    Almost as good as my favorite cheddar & broccoli with heavy cream & old cheddar....
    I used frozen broccoli & cauliflower mix, it made this even faster to make! - 1/6/08

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  • Very Good
    2 of 2 people found this review helpful
    Really good, I left out the margarine and added a crumbled faux sausage patty. - 12/31/08

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  • Incredible!
    2 of 3 people found this review helpful
    Great taste! - 1/2/08

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  • Incredible!
    1 of 2 people found this review helpful
    This sounds amazing! I just might have to make this for dinner tonight!!!! - 2/13/08

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  • This looks AWESOME! But I've had problems with protein powder in hot liquids. Every time I try to add protein powder to a hot drink, it clumps up in these rubbery gelatinous clumps...that's how meat cooks actually, by swelling and linking the proteins. What pp did you use? How is texture when ht - 6/7/12

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  • very good soup,so easy to make. - 8/17/11

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  • Will leave out marg, pepper and add other lower-carb items. Can't tolerate pepper but great for bandsters.
    - 2/25/11

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  • Am also looking for what "vegetable protin powder" is. Any suggestions??
    - 4/30/10

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  • 0 of 1 people found this review helpful
    Can someone tell me what "vegetable protein powder" is? I really have to try this! - 11/2/09

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  • 0 of 1 people found this review helpful
    I made this but to much peper in. It still enjoyed having a cream like soup again. - 2/6/09

    Was this review helpful?   yes  No