Broccoli Soup with Cheddar Cheese
Our dietitians' favouriteThis recipe is taken from the 2000 Milk Calendar. A hint of thyme adds a special flavour to this quick and easy soup.
- Prep: 10 min
- Cooking: 15 min - 20 min
Ingredients
- 1 1/2 lb (675 g) 1 bunch of broccoli
- 1 chopped onion
- 2 potatoes peeled and diced
- 1 garlic clove minced
- 2 cups (500 mL) chicken broth or vegetable broth
- 1 tsp (5 mL) grated orange rind
- 1/2 tsp (2 mL) dried thyme
- 1/4 tsp (1 mL) pepper
- dried red pepper flakes
- 2 cups (500 mL) Milk
- Salt to taste
- 1 cup (250 mL) shredded Canadian Cheddar cheese
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Preparation
Peel and chop broccoli stems; coarsely chop florets to make at least 6 cups (1.5 L) 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. Season with salt. 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 Adventurous: Use crumbled Canadian blue cheese instead of Cheddar.
Healthy Eating Tip: milk-based soups are a delicious way to put bone-building nutrients in our diet, but 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.
Nutritional information
Per serving| Energy: | 194 Calories |
| Protein: | 12 g |
| Carbohydrate: | 20 g |
| Fat: | 8 g |
| Fibre: | 3.3 g |
| Sodium: | 499 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 27 % / 293 mg |
| Vitamin C: | 129 % |
| Folate: | 29 % |
| Phosphorus: | 26 % |
| Vitamin A: | 24 % |
