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Two bowls of soup, one sitting on a wooden board.
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Broccoli and Pea Soup

My Broccoli and Pea Soup is colourful, nutritious and full of fresh flavour. The sweetness of the peas mellows the earthy taste of broccoli, complemented by the addition of fresh-tasting lemon and fragrant basil. It is quickly and easily made, as well as being warm and nourishing. In addition, it is gluten-free and vegan, making it ideal for many people with specific dietary requirements.
Course Dinner, Lunch, Main Course, Soup
Cuisine International
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 4 people
Calories 163kcal
Author Alexandra

Ingredients

  • 1 tablespoon extra virgin olive oil See Notes 1 and 2
  • 1 medium brown/yellow onion - finely chopped
  • 1 large garlic clove - crushed See Note 3
  • 1 large broccoli head - broken into florets and the stalk finely chopped. See Notes 4 and 5
  • 2 cups (240 g) frozen peas
  • 3 cups (750 ml) vegetable stock See Note 6
  • ¼ cup fresh basil leaves
  • 1 teaspoon lemon zest See Note 7
  • 1 teaspoon lemon juice
  • sea salt and freshly ground black pepper – to taste See Note 8
  • lemon zest and shredded fresh basil to garnish – optional.

Instructions

  • Add the finely chopped onion and oil to a medium-sized saucepan. Cook the onion in the oil over medium heat for 5 – 7 minutes, until the onion is soft.
  • Add the crushed garlic and finely chopped broccoli stalk and cook for two minutes taking care the garlic does not burn.
  • Add the broccoli florets and stock and bring to the boil. Turn the heat down and cook for 2minutes.
  • Add the frozen peas and cook for 3 minutes, until the broccoli is tender. Do not over boil or the broccoli will lose its vibrant colour.
  • Take off the heat, add the lemon zest and fresh basil and blitz with a hand-held blender until the soup is smooth. See Note 9.
  • Check that the seasoning is to your taste. Stir through the lemon juice just before serving.
  • If you prefer a thinner soup add an extra 120 ml (½ cup) of stock. (See Note 9.)
    To serve, sprinkle with extra lemon zest, fresh basil leaves and freshly ground black pepper.

Notes

  1. You can use coconut oil if you prefer.
  2. The Australian tablespoon is 20 ml or 4 teaspoons. In many other countries, the tablespoon is 15 ml or 3 teaspoons. Please adjust the measurement if necessary.
  3. Fresh garlic has better flavour than the jarred variety.
  4. The weight is approximately 400 g (14 ounces). Unless your broccoli is very young, you may need to peel off the fibrous, external layer on the broccoli stem.
  5. If you wish, take out a couple of cooked broccoli florets and chop into small pieces – use these to top your soup (as in the photos) with some cooked peas and fresh basil leaves – (optional).
  6. Use either homemade or good quality commercial stock. If using a commercial stock, check that it is gluten-free or vegan if necessary. If you wish, you can use chicken stock.
  7. When using both the lemon zest and juice, be sure to remove the zest first.
  8. Adjust the seasoning to your liking – we recommend using freshly ground black pepper and sea salt flakes for the best flavour. You could also add some dried chilli flakes for a spicy note.
  9. If you prefer a thinner soup, add an additional ½ cup of vegetable stock.
  10. If you do use a blender for hot liquids, you must be careful. You will need to remove the central cap in the blender lid and then cover the lid with a folded tea towel to let the steam escape. Hold the lid on securely and blend on a low speed. This will allow steam to escape so that it doesn’t build up. Not doing this can pose a risk that soup may overflow out of the blender.
  11. Please note, the nutritional information is based on four serves. This does not include the garnish you serve with the recipe. The nutritional information is an estimate only.

Nutrition

Calories: 163kcal | Carbohydrates: 26g | Protein: 9g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 760mg | Potassium: 707mg | Fiber: 8g | Sugar: 9g | Calcium: 101mg | Iron: 2mg