Green Vegetables Chowder
By Anna Olson
- Prep: 10 min
- Cooking: 25 min
Ingredients
- 3 tbsp (45 mL) butter
- 1 cup (250 mL) 1/2-inch (1 cm) diced onion and celery
- 3 tbsp (45 mL) all-purpose flour
- 4 cups (1 L) milk
- 1 1/2 cups (375 mL) small broccoli florets or frozen thawed and cut if large
- 1 cup (250 mL) diced green zucchini (1/2 inch/1 cm pieces)
- 1/2 green pepper diced (1/2 inch (1 cm) pieces)
- 2 tsp (10 mL) chili powder
- 4 cups (1 L) fresh baby spinach leaves or 1/2 a 300g package of frozen chopped spinach thawed and squeezed to remove excess moisture
- Salt & pepper
- 1 cup (250 mL) shredded Canadian mild Cheddar cheese
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Preparation
In a soup pot, melt butter over medium heat. Add onion and celery, sauté, for 5 minutes or until onions are translucent. Stir in flour and sauté for 2 minutes. Add milk one cup at a time, stirring well after each addition; bring to a simmer. Stir in broccoli, zucchini, green pepper and chili powder. Simmer uncovered for 10 minutes, or until vegetables are tender-crisp. Stir in spinach. Season to taste with salt and pepper. Serve in soup bowls, each garnished with ¼ cup (60 mL) cheddar cheese.
Tips
Nutritional information
Per serving| Energy: | 243 Calories |
| Protein: | 13 g |
| Carbohydrate: | 18 g |
| Fat: | 14 g |
| Fibre: | 2.5 g |
| Sodium: | 270 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 36 % / 392 mg |
| Folate: | 40 % |
| Vitamin B12: | 47 % |
| Vitamin C: | 67 % |
| Vitamin D: | 43 % |
