Healthy Broccoli Cheddar Soup Recipe

Broccoli Cheddar Soup Recipe

Adapted & revised from www.dairygoodness.ca by Krista Goncalves, BSc., CHN, RNC

Ingredients

  • 1 bunch of broccoli (1.5lb)Broccoli Cheddar Soup
  • 1 chopped onion (or 3 leeks, white parts only)
  • 2 potatoes, peeled and diced
  • 1 clove garlic, minced
  • 2 cups (500 ml) chicken or vegetable broth
  • 1 tsp (5 ml) grated orange rind
  • 1/2 tsp (2 ml) dried thyme
  • 1/4 tsp (1 ml) pepper
  • Pinch dried red pepper flakes
  • 2 cups (500 ml) Milk (2% organic is best)
  • Sea salt, to taste
  • 1 cup (250 ml) grated Canadian Cheddar cheese (Old/Aged is nice!)

Preparation

  • Wash, peel and chop broccoli stems; coarsely chop florets to make at least 6 cups total. In saucepan, combine broccoli stems, onion, potatoes, garlic, broth, orange rind, thyme, pepper and red pepper flakes; bring to boil. Reduce heat, cover and simmer for ~10 min. Add florets; simmer, covered, for ~5 min or until vegetables are softened.
  • In blender/food processor, purée soup, in batches, with milk until smooth. Return to pan and heat through but do not boil. Add more milk if too thick and season with salt, as desired. Spoon into bowls; sprinkle with Cheddar cheese.

Tips

For a richer-tasting soup, use whole milk. If using skim milk, use a very large bunch of broccoli. For the more adventurous…use crumbled blue or Swiss cheese instead of Cheddar cheese. Add grilled chicken or organic tofu plus a sprinkle of pumpkin seeds to your bowl and you’ve got a satisfying and balanced meal!

Healthy Eating Tip

Milk-based soups are an easy way to get more bone-building nutrients into our diet. However, bones require more than just calcium to be healthy! Milk is rich in calcium (300 mg per cup/250 mL), protein and vitamin D and also contains phosphorous and magnesium -- all of which help maintain healthy bones.

Makes 4 servings. Nutritional Info, Per serving:

Calories: 194

Protein: 12g

Fat: 8g

Carbs: 20g (incl 3.3g fibre)

Sodium: 499mg

Calcium: 293mg

Vitamin C: 129% DV (daily value)


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