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Liane's Fitness Diary

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Age: 30 Height: 5'3"
SW: 163 & 33% body fat (06/20/11)
CW: 140 & 19% body fat (02/26/13)
GW: 130 lbs & 13% body fat

Broccoli, leek, garlic and bean soup

I haven’t added a recipe for a long time, so here is one I experimented with over the weekend, and my sick hubby went to healthy within 2 days!

Makes 10 Servings
5 cup Water
2 1/2 tsp Vegetable Base (I made this from scratch the night before by simply cooking some brussels sprouts and saving the water I cooked them in)
2 cup Broccoli, bite size florets
2 tsp Extra Virgin Olive oil
2 cup Sweet Onion, small dice
5 Cloves of Fresh Garlic, minced
1 cup Leeks, white part only, wash medium dice
1 1/2 cup Cannelli Beans, rinsed (At Safeway they were called “Northern Beans”)
1 lb Broccoli, chopped
1 tsp Salt
¼ tsp Pepper

In cook pot add 5 cups water and vegetable base, mix and bring to a simmer.  Add 2 cups broccoli florets and blanch until just tender, remove from stock, set aside and save both broccoli and stock.  

In another pot sauté onions on medium heat in olive oil until transparent, add garlic and with out browning stirring frequently, about 2 minutes.  Add diced leeks and sauté 4 minutes. Add saved vegetable stock, increase heat, bring to a simmer, add chopped broccoli and simmer on medium heat until broccoli is just tender. 

Then add cannelloni beans and simmer until beans are heated through, about two minutes.

Turn off heat and blend with a vertical stick blender until completely pureed. Garnish with blanched broccoli florets and serve.

• I also added a couple squirts of hot sauce and some chicken breast to mine for some extra flavour and protein.

Tip: Soak the beans the night before to make them extra soft. I didn’t do this and would do it next time because I don’t have a blender and had to puree everything by hand with an old fashion masher.

Inspired by Dr.Oz.


— 2 years ago with 18 notes
#recipe  #broccoli  #leek  #garlic  #soup  #chicken  #healthy  #fitness  #strong  #living