Dairy Farmers of Canada

Mean green broccoli soup with Cheddar

Our dietitians' favourite

Kids can be fussy about their greens at dinner time, but all you need is cheese to get them on-side. Mean Green Broccoli Soup uses Canadian Old Cheddar cheese for an irresistible texture and flavour!

  • Prep: 15 min
  • Cooking: 20 min - 25 min
Yields 4 - 6 servings
mean green broccoli soup with cheddar


  • 1 large stalk of broccoli
  • 2 minced cloves garlic
  • 1 chopped onion
  • 2 tbsp (30 mL) Canadian Old Cheddar cheese diced
  • 1/4 cup (60 mL) long-grain white rice
  • 3 cups (750 mL) vegetable broth or chicken broth
  • 3 cups (750 mL) Milk
  • 2 tbsp (30 mL) freshly squeezed lemon juice
  • Salt and pepper to taste
  • of hot pepper flakes
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Cut broccoli stalks from tops; peel fibrous outer layer from stalks and chop coarsely. Cut off flowers and put them aside.

In a pot, combine chopped stalks, garlic, onion, rice, hot pepper flakes and stock. Bring to a boil over high heat. Reduce heat, cover and boil gently for 10 minutes or until rice is almost tender. Add flowers and cook, covered, for about 5 minutes or just until broccoli is tender.

In a blender, purée a little at a time until smooth and return to pot, if necessary. Stir in milk. Heat over medium-low heat, stirring often, just until it's steaming. Do not allow to boil. Stir in lemon juice and season to taste with salt and pepper.

 Sprinkle each serving with the cubed Old Cheddar.


If you're adventurous, add 2 cups (500 mL) chopped Swiss chard or spinach with broccoli flowers.

For a take-out lunch, use a thermos and store the diced cheese separately in a small container to add just before eating. And enjoy !

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Nutritional information

Per serving
Energy: 148 Calories
Protein: 11 g
Carbohydrate: 22 g
Fat: 3 g
Fibre: 3.1 g
Sodium: 167 mg

Top 5 Nutrients

(% DV*)
Calcium: 20 % / 225 mg
Folate: 40 %
Vitamin B12: 34 %
Vitamin C: 157 %
Vitamin D: 32 %