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Broccoli and Leek Soup With Croutons and Sour Cream Recipe

Broccoli and Leek Soup With Croutons and Sour Cream Recipe

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Broccoli and Leek Soup With Croutons and Sour Cream

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Ingredients:

Serving

2 slices whole wheat bread, crusts removed, cut into 1cm pieces
olive oil flavored cooking spray
1 leek , pale section only, halved lengthways and thinly sliced
2 garlic cloves, crushed
1 large potato, peeled, finely chopped
1 liter water
1 low-sodium vegetable bouillon cube, crumbled
600 g broccoli, cut into florets
1/4 cup fresh parsley leaves
1/4 cup fresh basil leaf
75 g low-fat sour cream

Directions:

Preheat oven to 200 degrees celsius. Place the bread cubes on a baking tray and spray lightly with olive oil spray. Bake, turning once, for 10 minutes or until nicely browned.
Meanwhile, heat a large saucepan over medium heat. Spray with olive oil spray. Add the leek. Cook, stirring occasionally, for 5 minutes or until soft.
Add the garlic and cook for 30 seconds or until aromatic.
Add the potato, water and stock cube to the leek mixture. Bring to the boil. Reduce heat to low and simmer for 10 minutes.
Add the broccoli, simmer for 5 minutes or until broccoli is tender, set aside to cool slightly.
Place the broccoli mixture, parsley and basil in a blender and blend until smooth. Transfer back into a saucepan, stir over heat until heated through.
Ladle the soup into serving bowls, top with croutons and sour cream. Season with pepper and serve.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	169.54 Kcal (710 kJ)
Calories from fat	28.15 Kcal
		% Daily Value*
Total Fat	3.13g	5%
Cholesterol	6.56mg	2%
Sodium	162.62mg	7%
Potassium	720.74mg	15%
Total Carbs	29.3g	10%
Sugars	6.11g	24%
Dietary Fiber	6.67g	27%
Protein	8.61g	17%
Vitamin C	142.7mg	238%
Vitamin A	0.3mg	11%
Iron	3.2mg	18%
Calcium	150.4mg	15%

Amount Per 100 g
Calories	69.27 Kcal (290 kJ)
Calories from fat	11.5 Kcal
		% Daily Value*
Total Fat	1.28g	5%
Cholesterol	2.68mg	2%
Sodium	66.44mg	7%
Potassium	294.48mg	15%
Total Carbs	11.97g	10%
Sugars	2.5g	24%
Dietary Fiber	2.73g	27%
Protein	3.52g	17%
Vitamin C	58.3mg	238%
Vitamin A	0.1mg	11%
Iron	1.3mg	18%
Calcium	61.4mg	15%

* 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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