Broccoli-cheese soup - High-fiber / low-dairy
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1.5Tbs butter (or other fat)1/2 yellow onion, diced1 large russet potato, diced2 celery stalks, diced2 small stalks broccoli (crowns and stalk), diced1 cube bullion, or substitute water for equal parts veggie stock1.5 cups (or 1 standard can) white beans, rinsed and drained1.3 cups (about 6 oz) shredded sharp cheddar cheesesprinkle mustard powder (optional) or a couple dashes worcestershire (again, optional) - either or both of these additions seem to highlight the cheese.
Melt butter in saucepan over medium heat
Add onion, celery and potato, don't worry about getting them in all at the same time, just add as you chop.
Saute, stirring frequently, for about 5 minutes. It's kinda nice to get sticky/crunchy brown on the veggies, but that can be a delicate ballet. Just don't let it burn, it'll be all good.
Start to add some water w/ buillion cube mashed up (or stock). Start with about a cup. Bring to boil, then reduce heat to low/low-medium - make sure it's slightly bubbling.
While the veggies cook up, puree the white beans with a bit of water (maybe a cup) in a food processor. You can also try mashing by hand if you don't have food processor or don't want to dirty another dish.
Once beans are pureed, add to pot w/ veggies. Being adding water and keep adding it if you think things are a little too thick. There's no exact science to it.
Once the veggies have softened, about 20 minutes in, add any optional flavorings (powdered mustard, worcestershire, even a splash of vermout is nice). Now add water to achieve your desired thickness, go light as you can always add more later, then a the diced broccoli. Cook for another 10-15 minutes.
Once veggies are cooked to your liking, you're free to puree or not, depending on how smooth you like your soup.
You're almost done - now, just take the soup off the heat, then stir in cheese. IMO it's best to use a very strongly-flavored cheese, to obtain max flavor per calorie buck. I LOVE sharp cheddar for this. Consider also saving a tablespoon or two for garnish on top of each bowl.
Add salt and pepper to taste, and Enjoy!
Number of Servings: 4
Recipe submitted by SparkPeople user SWOODYUT.
Add onion, celery and potato, don't worry about getting them in all at the same time, just add as you chop.
Saute, stirring frequently, for about 5 minutes. It's kinda nice to get sticky/crunchy brown on the veggies, but that can be a delicate ballet. Just don't let it burn, it'll be all good.
Start to add some water w/ buillion cube mashed up (or stock). Start with about a cup. Bring to boil, then reduce heat to low/low-medium - make sure it's slightly bubbling.
While the veggies cook up, puree the white beans with a bit of water (maybe a cup) in a food processor. You can also try mashing by hand if you don't have food processor or don't want to dirty another dish.
Once beans are pureed, add to pot w/ veggies. Being adding water and keep adding it if you think things are a little too thick. There's no exact science to it.
Once the veggies have softened, about 20 minutes in, add any optional flavorings (powdered mustard, worcestershire, even a splash of vermout is nice). Now add water to achieve your desired thickness, go light as you can always add more later, then a the diced broccoli. Cook for another 10-15 minutes.
Once veggies are cooked to your liking, you're free to puree or not, depending on how smooth you like your soup.
You're almost done - now, just take the soup off the heat, then stir in cheese. IMO it's best to use a very strongly-flavored cheese, to obtain max flavor per calorie buck. I LOVE sharp cheddar for this. Consider also saving a tablespoon or two for garnish on top of each bowl.
Add salt and pepper to taste, and Enjoy!
Number of Servings: 4
Recipe submitted by SparkPeople user SWOODYUT.
Nutritional Info Amount Per Serving
- Calories: 392.9
- Total Fat: 20.0 g
- Cholesterol: 56.3 mg
- Sodium: 386.3 mg
- Total Carbs: 35.8 g
- Dietary Fiber: 8.8 g
- Protein: 19.7 g
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