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
Ingredients
- 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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Preparation
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.
Tips
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 |
| Vitamin C: | 157 % |
| Folate: | 40 % |
| Vitamin B12: | 34 % |
| Vitamin D: | 32 % |
