Calcium-rich: Broccoli Bean Soup
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Vegetables, Meats, Grains, Dairy | Canadian | Soups, Vegetables | 6 | Servings |
INGREDIENTS
| 1 | T | Vegetable oil |
| 1 | c | Onion, chopped |
| 2 | Garlic cloves, chopped | |
| 4 | c | Broccoli, coarsely chopped |
| 2 1/2 | c | Chicken stock |
| 1 | Potato, peeled and diced | |
| 1 | c | Canned white pea beans |
| [Navy] drained | ||
| 1 1/2 | c | Light Cheddar, shredded |
| 1 | c | 1% milk |
| 1/4 | t | Salt |
| 1/4 | t | Pepper |
INSTRUCTIONS
For non-dairy version, omit the cheese and milk; add enough water to thin soup. In large heavy saucepan, heat oil over medium heat; cook onion and garlic, stirring, for about 3 minutes or until softened. Add broccoli, stock, potato and beans; bring to boil.k Reduce heat; simmer, covered, for about 20 minutes or until vegetables are softened. In food processor or blender, pure to desired consistency; return to saucepan. Stir in half of the cheese, along with milk, salt and pepper; cook over medium-low heat, stirring, just until cheese is melted. Lable soup into bowls; sprinkle with remaining cheese. Per serving: about 225 calories, 17 g Protein, 9 g fat, 20 g carbohydrate high source fibre, excellent source calcium Source: Canadian Living magazine Jan 95 Presented in article by Carol Ferguson: "Health & Well-Fare: Calcium: Are You Getting Enough?" [-=PAM=-] PA_Meadows@msn.com From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini
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Nutrition (calculated from recipe ingredients)
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Calories: 150
Calories From Fat: 41
Total Fat: 4.6g
Cholesterol: 6.3mg
Sodium: 276.7mg
Potassium: 618.1mg
Carbohydrates: 21.6g
Fiber: 1.8g
Sugar: 5.3g
Protein: 6.9g