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If broccoli soup is made by pureeing whole steamed or roasted broccoli, then yes, broccoli soup will provide enough fiber to contribute to the daily requirement.
Broccoli is a fiber-rich vegetable that has been studied for its many health benefits such as improving blood glucose levels, protecting the body’s cells against free radicals, reducing cholesterol levels, improving gut bacteria diversity, and protecting against cancer. (1)(2)(3)
Naturally, recipes made from broccoli such as sautéed broccoli, roasted broccoli, and broccoli kebabs will all have fiber too.
Whole Broccoli Versus Broccoli Soup: Fiber Content
Due to the cooking process and the addition of other ingredients, broccoli soup will contain lesser fiber than whole broccoli.
So while 100 g of whole raw broccoli provides 2.4 g of fiber, (4) soup made from the same amount of broccoli contains about 1.3 g. (5) However, this minor reduction of fiber in no way affects the health benefits you can receive from including this vegetable in your diet.
A study that investigated the impact of broccoli soup on gut bacteria found it to increase beneficial bacteria (lactobacilli). (6)
How to Make a High-Fiber Broccoli Soup
To make a high-fiber broccoli soup, follow this method:
- Steam or roast 100 g of clean and diced broccoli until soft.
- In a pot, sauté half a chopped onion, garlic, cumin seeds, and ginger in minimal oil until fragrant.
- Add broccoli pieces and sauté for 5 more minutes.
- Add 1 cup of vegetable or chicken broth and blend until smooth.
You can also add potato, cauliflower, or some cheese to increase the nutritional value of this dish.
Is Broccoli Soup High in Calories?
The total calories of a dish depend on the ingredients used to prepare it. If you use ingredients such as butter, cream, and fatty cheese, then the total calories of your meal will increase.
Broccoli contains a good amount of fiber, and any dish made using broccoli will be rich in fiber as well.