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Broccoli and Leek Soup With Croutons (Low Fat) Recipe

Broccoli and Leek Soup With Croutons (Low Fat) Recipe

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Broccoli and Leek Soup With Croutons (Low Fat)

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Ingredients:

Serving

2 slices thick whole meal bread, crusts removed, cut into 1cm pieces
olive oil flavored cooking spray
1 leek , pale section only, halved lengthways, thinly sliced
2 garlic cloves, crushed
1 large potato, peeled, finely chopped
4 cups vegetable stock
600 g broccoli, cut into small florets
1/4 cup fresh parsley leaves
1/4 cup fresh basil leaf
1/4 cup low-fat sour cream

Directions:

Preaheat oven to 200degC. Place the bread cubes on a baking tray and spray lightly with olive oil spray. Bake, turning once, for 10 mins or until golden.
Meanwhile, heat a large saucepan over medium heat and spray with olive oil spray.
Add the leek. Cook, stirring occasionally, for 5 mins or until soft. Add the garlic and cook for 30 seconds, until aromatic.
Add the potato and stock. Bring to the boil then reduce heat to low and simmer for 10 minutes.
Add the broccoli and simmer for 5 mins or until the broccoli is tender.
Set aside to cool slightly.
Place the mixture into a blender along with the parsley and basil and blend until smooth.
Transfer the soup to a clean saucepan and stir over med-low heat until heated through.
Ladle soup among serving bowls and top with sour cream and croutons, season with salt and pepper and serve.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	967.47 Kcal (4051 kJ)
Calories from fat	18.72 Kcal
		% Daily Value*
Total Fat	2.08g	3%
Cholesterol	5.03mg	2%
Sodium	37264.3mg	1553%
Potassium	685.12mg	15%
Total Carbs	190.89g	64%
Sugars	5.24g	21%
Dietary Fiber	6.09g	24%
Protein	6.85g	14%
Vitamin C	142.7mg	238%
Vitamin A	0.3mg	11%
Iron	2.6mg	14%
Calcium	124.2mg	12%

Amount Per 100 g
Calories	209.19 Kcal (876 kJ)
Calories from fat	4.05 Kcal
		% Daily Value*
Total Fat	0.45g	3%
Cholesterol	1.09mg	2%
Sodium	8057.58mg	1553%
Potassium	148.14mg	15%
Total Carbs	41.27g	64%
Sugars	1.13g	21%
Dietary Fiber	1.32g	24%
Protein	1.48g	14%
Vitamin C	30.9mg	238%
Vitamin A	0.1mg	11%
Iron	0.6mg	14%
Calcium	26.9mg	12%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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