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Adding grains and more protein sources to this soup can help make it a hearty, complete meal.
April 22, 2022

It’s easy eating green this Earth Day

April 22 is Earth Day and the McMaster Children’s Hospital’s Children’s Exercise and Nutrition Centre (CENC) is celebrating by sharing a great green recipe – creamy broccoli soup.

“Making homemade soups is a budget-friendly and healthy way to include a variety of nutrients into your meal planning,” says Anne Marie DiGravio, registered dietitian at the CENC.  “You can use fresh, frozen or leftover vegetables. This allows you to use your imagination and get creative with the seasons.”

Upping the ante with grains and protein

Anne Marie DiGravio

“Including grains like rice or noodles, and protein such as chick peas, low-fat cheese, or cooked meats, would make this soup a hearty, complete meal. Having extra is great for lunches or to freeze and use when a quick meal or snack is what you need.”

Get your veggies on and add this recipe to your spring repertoire. Originally sourced from Meant2Prevent, a youth diabetes prevention initiative.

Creamy Broccoli Soup (makes 6 servings, 1 ½ cups each)

Ingredients

  • 1 large onion
  • 2 tsp vegetable oil
  • 2 medium potatoes
  • 2 litres low-sodium vegetable or chicken broth or stock
  • 2 heads of broccoli
  • 4 cups spinach
  • Salt and pepper to taste
  • Optional: plain yogurt

Instructions

  1. In a large pot over medium heat, heat the oil. Add the onion and sauté until translucent. About 5 minutes.
  2. Add the potatoes and stock. Bring to a boil and then reduce heat to medium-low. Let simmer for 15 to 20 minutes or until the potatoes are tender.
  3. Add the broccoli and cook for another 5 minutes until tender.
  4. Add the spinach. Transfer soup to a blender and blend until smooth. Season to taste with salt and pepper.
  5. Serve soup plain or top with a swirl of plain yogurt.