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Recipe of the Week

Dec. 1, 2015

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Cream of Broccoli Soup

Cream of Broccoli Soup

This delicious soup is a nutritional powerhouse: The broccoli and garbanzo beans are packed with fiber, antioxidants, and protein.

Makes about 6 cups (6 servings)

Ingredients

4 cups water or vegetable broth
4 cups broccoli florets
1 15-ounce can garbanzo beans, undrained, or 1 1/2 cups cooked beans with 1/4 cup water or vegetable broth
1/4 teaspoon ground black pepper
1/4 teaspoon turmeric
1/2 teaspoon dried marjoram
1 teaspoon dried thyme
1 teaspoon whole celery seeds
3 garlic cloves, minced or pressed
1 onion, chopped
1 large potato (preferably russet), unpeeled and scrubbed, cut into chunks
1 1/2 teaspoons salt, as needed

Directions

Combine the water, potato, onion, garlic, celery seeds, thyme, marjoram, turmeric, and pepper in a large pot. Place over medium heat, cover, and simmer for about 20 minutes, or until the vegetables are tender.

Stir in the garbanzo beans and their liquid. Remove from the heat and let cool slightly. Transfer to a blender and process in several batches, filling the blender container no more than half full for each batch. Hold the lid on tightly and start the blender on the lowest speed. Process for 1 to 2 minutes, or until the mixture is completely smooth.

Return the blended soup to the pot and stir in the broccoli and 1 teaspoon of the salt. Cover and simmer for 5 to 10 minutes, or until the broccoli is fork-tender. Taste and add the remaining 1/2 teaspoon of salt, if desired.

Stored in a covered container in the refrigerator, leftover Cream of Broccoli Soup will keep for up to 3 days.

Per Serving: Calories: 151; Fat: 1.5 g; Saturated Fat: 0.2 g; Calories from Fat: 9.1%; Cholesterol: 0 mg; Protein: 7.4 g; Carbohydrates: 29.1 g; Sugar: 2.4 g; Fiber: 6.5 g; Sodium: 475 mg; Calcium: 75 mg; Iron: 3.2 mg; Vitamin C: 32 mg; Beta Carotene: 396 mcg; Vitamin E: 1 mg;

Source: The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D. and Jennifer Reilly, R.D.

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.

  Physicians Committee for Responsible Medicine

5100 Wisconsin Ave., N.W.
Suite 400
Washington, D.C. 20016
Contact: 202-686-2210
E-mail: info@pcrm.org
Website: www.pcrm.org

Food for  Life

Food for Life is an award-winning Physicians Committee for Responsible Medicine program designed by physicians, nurses, and registered dietitians that offers cancer, diabetes, and kids classes that focus on the lifesaving effects of healthful eating. Each class includes information about how certain foods and nutrients work to promote health, along with cooking demonstrations of simple and nutritious recipes that can be recreated easily at home. Learn more here >>

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Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210 Email: pcrm@pcrm.org

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