Cream of Broccoli and Cauliflower Soup, Protein Packed
- Minutes to Prepare:
- Minutes to Cook:
- 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), chopped2 cups Vegetable Broth1 garlic clove, minced1 cup nonfat evaporated milk40 grams vegetable protein powder (optional**)2 Tbs Smart Balance 37% Light Buttery Spread1 tsp dried Marjoram1 tsp black pepper
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.
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.
Nutritional Info 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
Member Reviews
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CD12541991
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