Friday, September 25, 2009

Broccoli Sunflower Seed Soup (FPF)

When most people think of broccoli soup, that creamy cheddar cheesy version comes to mind. We've all eaten it and we know what to expect when we sit down to a bowl of it. The reason I'm mentioning this is because to truly appreciate the flavor of this broccoli sunflower seed soup, you have to put that other soup out of your mind. This soup has a completely different flavor. The sunflower seeds and the lemon pepper seasoning give it an earthy nutty taste that I found delightfully unique and delicious.

This soup comes together in a hurry and if you toss that bag of frozen broccoli in the fridge before you leave for work in the morning, you can have this on the table in under 30 minutes from the time you walk back in the door that evening.

Let's make soup! And let's use the food processor.

Broccoli Sunflower Seed Soup

1 pound frozen broccoli, thawed
1 1/2 TBSP olive oil
1 onion, quartered
2 cloves garlic
1/4 cup sunflower kernels (plus extra for garnish)
pinch of crushed red pepper flakes
1 tsp lemon pepper seasoning
2 TBSP flour
3 cups chicken broth
1/2 cup fat free half & half
1/4 cup fat free sour cream

Fit food processor with the metal blade. Place onion, garlic and sunflower kernels in processor bowl and pulse until finely and uniformly minced.

Heat olive oil in a soup pot. Add minced onion, garlic and sunflower kernels. Season with salt, crushed red pepper flakes and lemon pepper seasoning. Saute for 3-5 minutes, stirring occasionally so garlic doesn't burn. Sprinkle flour over the mixture and stir to combine. Let cook for several minutes so flour loses its rawness.

Add the chicken broth, increase heat and bring to a boil, reduce heat and continue stirring until smooth.

Place broccoli in food processor and pulse until broccoli is coarsely chopped.

Add broccoli to the soup. Cook for 15 minutes or until broccoli is tender. Remove from heat and stir in half & half and sour cream. Garnish bowls of soup with sunflower kernels if desired.


Jen @ My Kitchen Addiction said...

Yum! Never would have thought to pair broccoli and sunflower seeds... Sounds tasty, though. Great recipe!

Lady P said...

okay, now i know others would make the same remark here, mags, but don't you think you need the video of dana carvey singing his hit song "chopping broccoli"?

Mags said...

Jen: thanks!

Lady P: you only need to know that I was standing at my counter singing "choppin' brocca-lie!"

June said...

Had broccoli and sunflower seeds in a salad - never a soup. Oh..there was also bacon in the salad. Pretty sure I'd have to blindfold the big guy to get this one in him. Too bad.

ABowlOfMush said...

This sounds like such a gorgeous soup! I'm bookmarking it to try! Yum!

Kate said...

Absolutely a "must make." I am usually dismayed by the thick, gravy-like Broccoli Cheese Soups out there. This light version sounds perfect. Thanks!

Elizabeth said...

Oh my, this looks lovely! What a wonderful twist on a comfort food classic. I can't wait to try it!

sourcreamandjam said...

We love broccoli, and this sounds wonderful! And we do like our lemon pepper seasoning around here.

Moogie said...

I swear you must spike your food with with a "5 Hour Energy Shot". That's the only way you can get so much done.

Snooty Primadona said...

Actually, I think I might like this one better than the other cheesey version. And, I love the addition of the sunflower seeds! Yup, I'm definitely bookmarking this one...

Kevin said...

That is a really nice looking broccoli soup!

Mags said...

Wow! Thanks for all the comments you guys! I really appreciate everyone taking the time to stop and leave me your little notes.

Peabody said...

I love this idea with the sunflower seeds!

Pam said...

This soup sounds perfect!

Thanks for finally leaving a comment on my blog, so that I know your there. Plus it allowed me to come find your blog!

Us women over 50 have to stick together you know!

Jay said...

Yesterday I made your Roasted Poblano And Corn Chowder. I have never commented to a blog before, but I wanted to let you know that my wife and I REALLY liked it. The only thing I changed was that I added two tablespoons of fine ground corn meal that I bought from a small Alabama mill last week. Put it in with the flour, I just had to! When my fall broccoli is in I plan on trying the sunflower Seed soup.
Thank you,

Barbara Bakes said...

Not usually a broccoli soup fan, but this one sounds great - nice and healthy!

Mags said...

Jay: So glad you liked the chowder and you know what? That corn meal sounds like an excellent addition!

desperate.viz said...

This is a very nice recipe, I'll try it soon!

I'll have a look at your blog now.
feel free to pass by!

See you soon.