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Soup with tomatoes, squid and broccoli

Soup with Tomatoes, Squid, and Broccoli

Summer's coming — time to get yourself in shape! Try a light soup for lunch. It's great cold, too, and makes a good snack to bring to work (in the garlic-free version).

Flora

Recipe author

Composition / ingredients

Servings:

Squid

150

Rice (80 g pre-cooked rice)

Garlic

Chicken broth

200

Tomatoes (canned, crushed)

200

Broccoli (I prefer thawed frozen)

150

Basil (5 g dried, or a little fresh)

Salt

Translation table of volumetric measures

Nutrients and energy value of the composition of the recipe

By weight of the composition:

Proteins 35 % 6 g

Fats 6 % 1 g

Carbohydrates 59 % 10 g

67 kcal

GI: 20 / 80 / 0

Cooking method

Cooking time: 30 min

Step 1:

The ingredients.
Step 2:

I had frozen squid rings. Thaw them and cut them into pieces about 1/2 inch (1-1.5 cm).
Step 3:

Separate the thawed broccoli florets into pieces.
Step 4:

Bring the squid to a boil in the broth, then add the broccoli and bring it back to a boil.
Step 5:

Add the tomatoes until the soup reaches a consistency you like — some prefer it thicker, some thinner. Add the rice (I cook mine ahead and freeze it in portions, so I can just toss it in without waiting for it to cook). Bring to a boil and cook for 2-3 minutes.
Step 6:

Season with salt, add the herbs (fresh is best, of course) and garlic, and take it off the heat. That's it! Stir in a spoonful of yogurt or sour cream if you like.