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25 minutes
2 servings
Adjust servings
dairy-free
gluten-free
kid friendly
has meat
has pasta
has seafood
mediterranean
vegan
vegetarian
pescatarian
paleo
This recipe has no customizations.
 
Bon Appétit
This recipe fits right into a balanced diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 6.7% of RDA
• Calories: 6.1% of RDA
• Carbs: 4.5% of RDA
• Fat (total lipid): 11.8% of RDA
• Fiber: 17.2% of RDA
• Fructose: 5.8% of RDA
• Protein: 3.1% of RDA
• Sodium: 25.0% of RDA
• Sugar: 15.8% of RDA
• Vitamin A (IU): 28.1% of RDA
• Vitamin B6: 13.2% of RDA
• Vitamin C: 121% of RDA
• Iron: 4.9% of RDA
• Magnesium: 8.3% of RDA
• Manganese: 6.0% of RDA
• Niacin: 3.9% of RDA
• Potassium: 11.7% of RDA
• Zinc: 3.4% of RDA
If all nutritional components are less than 50% of RDA (and all vitamins and minerals are less than 400% of RDA) the recipe gets a “Bon Appétit” rating.
 
MACROS
Carbohydrate
12.4
g
Calories
122
 
Fiber
4.80
g
Iron
0.925
mg
Protein
3.47
g
Sodium
338
mg
Sugars
4.94
g
Fat (total lipid)
7.24
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
1
tbsp
+
-
 
 
1
clove
+
-
 
thinly sliced.
 
1/2
whole
+
-
 
roughly diced.
 
1
head
+
-
 
cut into florets.
 
2 1/2
cups
+
-
 
 
1/4
tsp
+
-
 
 
1/4
tsp
+
-
 
 
3/4
cups
+
-
 
can use watercress if desired.
 
1/2
whole
+
-
 
 
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PREPARATION
1.
In a non-stick saucepan over medium heat, add olive oil, garlic, and onion. Saute for ~1 minute, or until fragrant.
2.
Add the broccoli florets and cook for 4 minutes, or until the florets are bright green.
3.
Add the water, salt, and pepper and bring to a boil.
4.
Lower the heat and cover for 8 minutes, or until the broccoli is just tender.
5.
Pour the ingredients into a blender and add the arugula.
6.
Blend until smooth (can do in batches if too hot).
7.
Evenly distribute the soup into bowls and squeeze the lemon over each bowl and serve.
   
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 122
Protein 3.47 g
Carbohydrates 12.4 g
Iron 0.93 mg
Fiber 4.80 g
Calcium 67.0 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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