Homemade soup is too often overlooked in the low carb-lifestyle. Many soups are very low in carb counts, low in calorie counts, healthy, nourishing, and preservative free — not to mention just darned good. When you become an accomplished soup maker, you’re off to good living. Well, you’re already well on your way to good living with a low-carb lifestyle, so it’s high time you get with the soup program, too. Did I hear you mumble something about soup being a lot of trouble? Not so. You’re going to find that spooning homemade soups into your low-carb lifestyle is a pleasant experience — one that’ll definitely fill you up, not out.
Cream of Broccoflower Soup Recipe
Have you met the broccoflower? Some mad scientist has crossed the cauliflower with broccoli and created an incredible veggie. Hence, the broccoflower. I see it in all of the produce departments at the grocery stores, but come to think of it, broccoflowers haven’t shown up at the farmer’s markets. Anyway, the stuff is bursting with great nutrients like phytochemicals.
Preparation time: 15 minutes
Cooking time: 30 minutes
Yield: 4 servings
11⁄2 cups chicken stock
2 cups coarsely chopped broccoflower
1⁄4 cup chopped green onions
2 tablespoons butter
2 tablespoons whole-wheat pastry flour
1⁄2 teaspoon dried marjoram
1⁄4 teaspoon salt
1⁄8 teaspoon white pepper
1 cup light cream
1⁄2 cup chopped Italian parsley
1. Using a 3-quart, heavy saucepan, combine the chicken stock, broccoflower, and green onion. Bring to a boil. Reduce heat, cover, and simmer for 10 minutes, or just until the broccoflower is tender.
2. Remove from heat, and let the soup cool slightly. Carefully place the soup in the food processor and puree until very smooth.
3. Melt the butter in the saucepan over medium heat, and stir in the flour, marjoram, salt,
and white pepper, stirring constantly to prevent lumps from forming. Gradually whisk in
the light cream, whisking until the mixture is smooth.
4. Continue cooking over medium heat, stirring constantly, until the mixture begins to thicken and is bubbly (about 3 to 4 minutes). Stir in the puree of soup and heat to serving temperature. Sprinkle the parsley on top of the soup at serving time.
Tip: Optional garnishes for this soup include a dollop of sour cream, chopped Italian parsley,
and green onions. You may use just one or a combination of all three.
Per serving: Calories 217 (From Fat 172); Fat 19g (Saturated 11g); Cholesterol 57mg; Sodium 562mg; Carbohydrate 9g; Dietary Fiber 2g (Net Carbohydrate 7g); Protein 4g.
It’s great if you have the time and energy to make homemade stocks — more power to you. But pre-made stocks and broths are totally acceptable in a healthy low-carb lifestyle, and they make your soup recipe preparations quicker and easier.
This homemade low carb soup recipe taken from my favorite cookbook below :
Healthy Carb Cookbook For Dummies, by Jan McCracken, Wiley Publishing, Inc.
