Day 3

Dinner: Celery and Broccoli Cream Soup

Cooking time: 20 minutes

Calories: 275

Ingredients:
  •       ½ medium onion
  •       1 garlic clove
  •       1 teaspoon olive oil
  •       1 ½ cups celery stalks, chopped
  •       1 cup broccoli, chopped
  •       1 cup of reduced-sodium vegetable broth
  •       dash of salt and ground black pepper
  •       ½ teaspoon coriander
  •       ½ teaspoon thyme
  •       ¼ cup whole-wheat croutons
How to make:
  1. Peel and finely chop the onion and garlic.
  2. In a saucepan, add olive oil and sautée the finely chopped onion and garlic. Add chopped celery stalks and broccoli.
  3. Cook the vegetables for a few minutes, then pour the vegetable broth over.
  4. Season with salt and pepper and cook for 15-20 minutes, until the vegetables are completely softened.
  5. Blend the soup with a vertical mixer.
  6.  Pour into serving bowls, top with croutons, and enjoy warm.
Nutrients

Water: 264.68 g

 

Energy: 275 kcal

 

Protein: 8.5 g

 

Total lipid (fat): 14 g

 

Saturated fat: 0.9 g

 

Carbohydrate: 35 g

 

Fiber, total dietary: 9.8 g

 

Sugars, including NLEA: 12 g

 

Added sugars: 4 g

 

Calcium (Ca): 118.06 mg

 

Iron (Fe): 2.1 mg

 

Magnesium (Mg): 41.85 mg

 

Phosphorus (P):  109.82 mg

 

Potassium (K): 844.61  mg

 

Sodium (Na): 999.12 mg