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Low Fat Broccoli Potato Soup – DASH Diet Meal Recipe

This low fat broccoli potato soup is an easy and tasty DASH diet meal. If you are on a 1200 calorie DASH diet, one portion of it provides you with all the veggies you need in a day.

For fans of the traditional cream of broccoli soup, this soup will taste a bit different. This is a vegan meal, and the healthiest version of this soup possible. Not only will it work to lower your blood pressure as a part of your 1200 or 1600 calorie meal plan, it will also be a great heart disease and cancer prevention meal. All the ingredients that may not be beneficial for you (such as chicken broth and dairy products) are replaced.

Low Fat Broccoli Potato Soup - Dash Diet Meal Recipe

Low Fat Broccoli Potato Soup - Dash Diet Meal Recipe

My family found it very tasty “as is”, so give it a try. I’d appreciate your comments, especially if you made substitutions, so that other people can benefit from your experience.

If you feel that adjusting to a new diet is stressful enough, so you would prefer the meal to be as tasty as possible while adhering to the DASH diet guidelines, I will provide substitutions for you:

    • This soup doesn’t include sharp cheddar cheese. On the DASH diet, you are allowed about one and a half oz of LOW FAT cheese per day, so go ahead and grate some cheese on top of your portion. 1,5 oz is a cube with about 1 inch long side. You can consider vegan cheese, too.
    • This is a vegan meal and for those of you who doesn’t mind eating meat, the taste will be further improved by adding chicken broth. Use chicken broth instead of water. Understand, though, that this way you will use  or exceed your daily fat allotment and increase total calories. Chicken broth cubes, however convenient, are not a good choice here. So if you really want this soup to be a chicken soup, I suggest that you boil a chicken breast first, and use the bouillon, while using chicken breast in another meal such as sandwich or pasta.

Low Fat Broccoli Potato Soup


  • 1 leek , washed and cut with greens included
  • 1 onion
  • 5 medium potatoes, peeled
  • 1 cup cauliflower
  • 5 cups broccoli (a bunch of broccoli)
  • 3 or more cups of water
  • 2 cloves of garlic
  • 1 cup almond milk, unsweetened
  • black pepper, salt (for low-sodium diet, no salt. Add some lemon and pepper seasoning to the bowl instead)
  • Herbs de Provence or Italian seasoning
  • (optional) 4 sun-dried tomatoes, cut, with oil squeezed out
  1. Cut through leeks along the stem to the middle so that it opens and becomes easy to wash, yet doesn’t fall apart. Wash thoroughly and further slice it in 1 inch long pieces
  2. Place leeks, potato, cauliflower and onions into the pot. Add water – the amount that is enough just to cover them (or a bit less; too much water is not good). Once the water starts boiling, reduce the heat to medium, and boil for 15 minutes under a tight lid.
  3. Add broccoli on top, close the lid, and boil for another 5 minutes.
  4. Throw the onion out. Take the broccoli out of the pot, cut thick stems off and put them back into the soup.
  5. Place your soup into the blender. It’s one load for Vitamix, but may be 2 loads for a smaller or less powerful blender. Add almond milk. Blend.
  6. Pour it back to to the pot, use more almond milk to “wash” the blender, as much of your soup might remain on its walls.
  7. Add garlic, spices, and, optionally, sun-dried tomatoes.
  8. Add broccoli florets.
  9. Serve as is, adding cheddar or vegan cheese on top.

    Preparing broccoli potato soup recipe

    Preparing broccoli potato soup recipe

This amount produces 6 portions, each containing 4 servings of vegetables.  From my experience, I don’t expect this meal (without cheese) to add more than 200 calories to your diet, but I did not get a chance to calculate the precise amount yet.
Enjoy! More 1200 calorie and 1600 calorie meals to follow.


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