Feature Recipe

From Recipes with a Spice,  Indian Cuisine for Balanced Nutrition   

/By Kusum L. Gupta

Broccoli Soup

Broccoli is considered one of the super foods in terms of nutrition as well as taste. This creamy soup is made with milk, not cream. Make it in advance and refrigerate or freeze. Serve with bread and desired topping such as yogurt cheese or sour cream.

1 head (about 1½ lb.) broccoli

1 medium bell pepper

1 carrot

1 large onion chopped

1 cup milk

 1 tablespoon oil

Seasonings:  garlic pods (peeled and lightly mashed)

½” ginger piece (peeled and lightly mashed)

½ teaspoon cumin powder

½ teaspoon paprika

1 green chili

½ teaspoon red chili powder

1 teaspoon salt

1 teaspoon garam masala

1.      Cut the vegetables in ½–1" pieces.

2.      Heat the oil in a pot on medium heat. Add garlic and onion pieces. Stir until the onions are translucent. Stir in the remaining seasonings (except garam masala) and vegetables. After a couple of minutes, add 2–3 cups water as needed. Cover and cook until the broccoli is tender (about 10 minutes). Add garam masala.

3.      When little cold, puree the soup in a blender, in batches if necessary. Heat with milk before serving.

Variation: Whisk in ½ cup yogurt, evaporated skim milk, or sour cream instead of milk.

Healthy Alternative: Reduce or cut out oil; stir onions with little salt on dry heat. You may grill or microwave the vegetables. Stir in low-fat milk or yogurt cheese when serving. Or add any chutney, salsa or ‘Tomato–Yogurt Curry’.

Makes about 6 servings, ¾ cup each. Per serving –

Nutritive Value: 81 calories, 5 g protein, 11 g carb, 4 g fiber,

              3.2 g fat, 1.7 mg chol.

Food Group Exchange: 1 Vegetable, 1/8 Dairy, 1/8 Fat.

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