Broccoli-cheese soup - High-fiber / low-dairy

Be the first to
rate this recipe!
member ratings
Create a Recipe Makeover
Nutritional Info
  • Servings Per Recipe: 4
  • 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

View full nutritional breakdown of Broccoli-cheese soup - High-fiber / low-dairy calories by ingredient
Submitted by:

Introduction

Secret ingredient to creaminess without cream? Pureed white beans. And some potato. Ooooh, yum. This can also be made without the celery and with less onion, just make sure to use a very flavorful bullion or vegetable stock instead of plain water. Splash of white wine or vermouth is also nice, add it during the veg saute step. Secret ingredient to creaminess without cream? Pureed white beans. And some potato. Ooooh, yum. This can also be made without the celery and with less onion, just make sure to use a very flavorful bullion or vegetable stock instead of plain water. Splash of white wine or vermouth is also nice, add it during the veg saute step.
Number of Servings: 4

Ingredients

    1.5Tbs butter (or other fat)
    1/2 yellow onion, diced
    1 large russet potato, diced
    2 celery stalks, diced
    2 small stalks broccoli (crowns and stalk), diced
    1 cube bullion, or substitute water for equal parts veggie stock
    1.5 cups (or 1 standard can) white beans, rinsed and drained
    1.3 cups (about 6 oz) shredded sharp cheddar cheese
    sprinkle mustard powder (optional) or a couple dashes worcestershire (again, optional) - either or both of these additions seem to highlight the cheese.

Directions

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.

Rate This Recipe