Healthy Broccoli Cheddar Soup
User Reviews
4.9
Healthy Broccoli Cheddar Soup
Description
Healthy Broccoli Cheddar Soup uses sautéed onion and garlic as a flavor base, combined with pureed white beans and cashews to add body and creaminess without heavy cream. Chopped fresh broccoli florets and shredded carrot contribute the primary vegetable flavors and textures. The simmering process softens the broccoli thoroughly.
After cooking, partially blending a portion of the soup adjusts the texture to maintain creaminess while preserving some vegetable chunkiness for mouthfeel. Sharp cheddar cheese adds a rich, tangy finish blending into the soup just before serving.
This soup suits a comforting lunch or light dinner and pairs well with crusty bread. Adjustments for vegan eaters are noted by omitting cheese and adding lemon juice and salt.
Nutrition estimates correspond to roughly a cup and a half per serving based on four servings from 6 cups of finished soup.
Ingredients
- 1 Tablespoon olive oil
- 1/2 yellow onion , chopped
- 2 cloves garlic , minced
- 4 cups water
- 1 (15 oz.) can White beans , rinsed and drained
- 1/2 cup cashew nuts optional, but recommended, raw
- 1 pound broccoli chopped (about 10 cups, florets
- 1 large carrot , shredded (about 1 cup)
- salt to taste
- black pepper to taste
- 4 ounces cheddar cheese shredded (1 cup, extra sharp
Instructions
- Heat the olive oil in a large pot over medium high heat, and saute the onion until it starts to soften, about 5 minutes. Add in the garlic and stir briefly, just until fragrant, about 1 more minute.
- Add the drained beans to a blender, along with the water and cashews (if using). Blend until very smooth, then immediately add it to the pot, so the garlic won't burn.
- Add in the broccoli and shredded carrot, along with 2 teaspoons of salt and a 1/2 teaspoon of ground black pepper. Bring the liquid to a boil.
- Once the liquid is boiling, lower the heat and cover with a lid. Let the soup gently simmer for 15 to 20 minutes, or until the broccoli is very tender.
- Transfer roughly 3 cups of the soup to a blender, making sure to grab any large pieces of broccoli, so there won't be large chunks in the soup. Blend briefly, pulsing the broccoli into smaller pieces, but not blending until it's totally pureed. You want some texture in this soup! (Alternatively, you can use an immersion blender to blend directly in the soup pot.)
- Return the blended soup back to the pot, then add in the shredded cheese. Stir briefly, just until the cheese has melted, then adjust any seasoning to taste. I usually add in more salt, just a 1/4 teaspoon at a time, until the soup is extra flavorful.
- Serve warm with any extra toppings you love, like extra cheese or a pinch of nutmeg. Leftover soup can be stored in an airtight container in the fridge for up to 5 days.
Notes
- Omit cheddar cheese and add a teaspoon of lemon juice and extra salt for a vegan, dairy-free version.
- Adding a pinch of nutritional yeast can provide an extra cheesy flavor without dairy.
- Nutrition information is estimated for one serving out of four, approximately 1½ cups of soup.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 290 kcal
% Daily Value*
| Calories | 290kcal | 15% |
| Carbohydrates | 17g | 6% |
| Protein | 13g | 26% |
| Fat | 21g | 32% |
| Saturated Fat | 7g | 35% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 9g | 45% |
| Cholesterol | 28mg | 9% |
| Sodium | 250mg | 10% |
| Potassium | 572mg | 12% |
| Fiber | 4g | 16% |
| Sugar | 4g | 8% |
| Vitamin A | 3998IU | 80% |
| Vitamin C | 104mg | 116% |
| Calcium | 279mg | 28% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
You'll Also Love
