Soup - broccoli and apple
Preparation time:
Recipe highlights Serves: 4
- Good source of folate
- Suitable to freeze
- Store covered in fridge (under 5°C)
- Egg free
- Nut free
- Easy to swallow
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Ingredients
- canola or olive oil spray
1 green apple, grated
1 onion, thinly sliced
500 g broccoli florets, chopped
1 litre vegetable or chicken stock
4 tablespoons reduced fat yoghurt
chopped tarragon or other fresh herb, to taste
freshly ground black pepper, to taste
Cooking method
-
1. Spray non-stick saucepan with oil and heat.
2. Fry apple and onion until soft.
3. Add broccoli and chicken stock and simmer for 30 minutes.
4. Process in food processor until smooth.
5. Serve with spoonful of yoghurt, chopped tarragon and sprinkle of black pepper.
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 460.70g | 100.00g |
| Energy (kJ) | 521.52kJ | 113.20kJ |
| Protein (g) | 14.65g | 3.18g |
| Total fat (g) | 2.19g | 0.48g |
| - Saturated fat (g) | 0.31g | 0.07g |
| - Polyunsaturated fat (g) | 0.32g | 0.07g |
| - Monounsaturated fat (g) | 0.80g | 0.17g |
| Cholesterol (mg) | 2.08mg | 0.45mg |
| Carbohydrate-available (g) | 9.07g | 1.97g |
| CarbohydrateSE (g) | 7.94g | 1.72g |
| - Sugars (g) | 8.21g | 1.78g |
| Water (g) | 184.09g | 39.96g |
| Dietary fibre (g) | 6.16g | 1.34g |
| Thiamin (mg) | 0.12mg | 0.03mg |
| Riboflavin (mg) | 0.35mg | 0.08mg |
| Niacin (mg) | 0.75mg | 0.16mg |
| Niacin equivalents (mg) | 3.13mg | 0.68mg |
| Vitamin C (mg) | 140.30mg | 30.45mg |
| Total folate (ug) | 114.57ug | 24.87ug |
| Total vitamin A equivalents (ug) | 85.65ug | 18.59ug |
| Retinol (ug) | 3.33ug | 0.72ug |
| Beta carotene equivalents (ug) | 492.63ug | 106.93ug |
| Sodium (mg) | 1167.66mg | 253.45mg |
| Potassium (mg) | 568.19mg | 123.33mg |
| Magnesium (mg) | 32.98mg | 7.16mg |
| Calcium (mg) | 77.28mg | 16.77mg |
| Phosphorus (mg) | 125.58mg | 27.26mg |
| Iron (mg) | 1.38mg | 0.30mg |
| Zinc (mg) | 1.04mg | 0.23mg |
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This recipe was orginally published as:
Broccoli and apple soup
Recipe publication date on: 08/13/2001
Last reviewed on: 22/08/2014
