Note: This recipe is especially for pregnant and breastfeeding women, but it can be a nutritious part of almost anyone's diet. Pregnant and breastfeeding women need to consume extra calories and eat a variety of nutritious foods to contribute to their baby's growth and development.
Prep time: 30 to 45 minutes (includes cooking time)
Ingredients:
- 1 c. onion, diced
- 1 carrot, diced
- 1 celery stalk, diced
- 1 clove garlic, chopped
- 6 c. broccoli, chopped (about 2 crowns)
- 2 c. low sodium chicken broth
- 2 c. skim milk
- ground black pepper to taste
Directions:
- In a large soup pot, combine onion, carrot, celery, garlic, and chicken broth. Bring to a boil.
- Add the broccoli, cover the pot, and cook for 5 to 10 minutes or until broccoli is tender.
- Allow the soup to cool and transfer the soup to a blender. Add skim milk and blend until smooth.
- Transfer soup back to the pot and reheat the mixture slowly until heated through.
Serves: 6
Serving size: about 1 cup
Nutritional analysis (per serving):
101 calories
8 g protein
1 g fat
0.5 g sat. fat
17 g carbohydrate
6 g fiber
3 mg cholesterol
142 mg sodium
169 mg calcium
1 mg iron
183 mcg folic acid
Nutritional analysis may vary depending on ingredient brands used.
Why this recipe is good for pregnant or breastfeeding women:
This soup is high in folic acid because of the amount of broccoli used. Adequate folic acid intake is important, especially during the early weeks of pregnancy, to help prevent birth defects.
Reviewed by: Steven Dowshen, MD
Date reviewed: August 2005
