F-Factor

Creamy Parmesan Broccoli Soup

INGREDIENTS (serves 6):

  • Nonstick cooking spray 
  • 1 large onion, chopped
  • 4 stalks celery, chopped
  • 4 large cloves fresh garlic, minced
  • 4 cups all-natural chicken broth
  • 1 cup water
  • 2 large heads broccoli
  • 1/2 head cauliflower, broken into florets (~2 lbs cauliflower florets) 
  • sea salt and fresh ground pepper, to taste
  • 1 tsp parsley 
  • 1/4 cup Parmesan cheese
  • Fresh parsley or scallions, chopped, for garnish (optional)

    • PREPARATIONS:

    1. Coat a large Dutch oven with nonstick cooking spray and place over medium heat to heat. Add the chopped onions to cook, stirring occasionally, until golden brown (about 8 minutes).
    2. Add the garlic, celery, salt and pepper to begin to cook, stirring frequently, for about 2 minutes.
    3. After 2 minutes add broth and water. Cover and increase heat to high to bring to a boil. 
    4. Once boiling, add broccoli and cauliflower.
    5. Reduce heat to medium, add parsley and parmesan cheese. Cover and allow to simmer until broccoli and cauliflower are very tender, about 15 minutes.
    6. Once broccoli and cauliflower are tender, remove from heat. Using an immersion blender, puree soup carefully until smooth. If you do not have an immersion blender, puree small batches in a blender, then return to pot.
    7. Return pot to heat and allow soup to simmer for 20-30 minutes. Stir in additional salt and pepper to taste.
    8. Ladle into bowls to serve. Garnish with chopped parsley/ scallions, grated parmesan cheese, and additional salt and pepper, as desired.

    NUTRITIONAL CONTENT PER SERVING
    Serves 6

    • FOR JOURNALING ON THE F-FACTOR DIET: 0g carbohydrate, 8g fiber
    • ACTUAL NUTRITIONAL CONTENT PER SERVING: 150 calories, 12g protein, 24g carb, 8g fiber, 16g net carb, 7g sugar, 3g fat, 1g sat fat, 248mg sodium
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