Photo by Goran Kosanovic for The Washington Post
Pureeing white beans into this Broccoli Cheddar Soup makes it extra creamy and satisfying while adding protein, fiber and a bundle of essential nutrients. A judicious amount of extra-sharp cheddar gives it that cheese-y yum but keeps it in the healthy range. It will forever be a family favorite around here!
Broccoli Cheddar Soup
Ingredients
2 tablespoons olive oil
1 medium onion, diced
1 large head broccoli, florets and tender part of stems, chopped (about 6 cups)
3 cups no-salt-added chicken or vegetable broth
1 cup canned, no-salt-added Great Northern or cannellini beans, rinsed and drained
1/2 cup low-fat (1 percent) milk
1 cup shredded extra-sharp cheddar cheese (3 ounces)
1 teaspoon powdered mustard
1/2 teaspoon salt, plus more as needed
Directions
Heat the oil in a large saucepan over medium heat. Once the oil is shimmering, stir in the onion and cook for about 4 minutes, until tender but not browned.
Add the broccoli, broth and beans; increase the heat to high and bring to a boil, then reduce the heat to medium-low. Cover and cook for about 15 minutes, stirring occasionally.
Let the soup cool for 15 minutes, then puree it in a blender in three batches, until smooth. Wipe out the saucepan as needed.
Return the blended soup to the saucepan over medium heat. Once the soup is bubbling at the edges, reduce the heat to low. Stir in the milk, 3/4 cup of the cheese, the powdered mustard and 1/2 teaspoon of salt. Cook until just warmed through.
Taste and add more salt as needed. Divide among individual bowls or deep mugs, and garnish with portions using the remaining 1/4 cup of cheese. Serve hot.
Makes 4 servings (makes about 6 cups)
Per serving: 290 calories, 14 g protein, 26 g, carbohydrates, 16 g fat, 7 g saturated fat, 25 mg cholesterol, 520 mg sodium, 7 g dietary fiber, 9 g sugar
Copyright 2016 Ellie Krieger All rights reserved
