4.9 from 96 votes
Healthy Broccoli Cheddar Soup
This broccoli cheddar soup recipe is made without white flour or heavy cream, but you'd never know just by tasting it! It's creamy and comforting, with extra fiber and protein in each bite.
Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 4
Calories: 290 kcal
Course:
Soup
Cuisine:
American
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 raw cashews (optional, but recommended)
- 1 pound broccoli florets , chopped (about 10 cups)
- 1 large carrot , shredded (about 1 cup)
- salt & black pepper , to taste
- 4 ounces extra sharp cheddar cheese , shredded (1 cup)
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.
Cup of Yum
Notes
- Nutrition information is for 1 of 4 servings, or approximately 1 1/2 cups of soup. (Assuming you get 6 cups of soup from this recipe.) This is automatically calculated, and is just an estimate, not a guarantee.
- For a vegan and dairy-free soup, omit the cheese and add a teaspoon of lemon juice and extra salt, to taste. You can add a pinch of nutritional yeast, if you'd like an extra cheesy flavor, too.
Nutrition Information
Calories
290kcal
(15%)
Carbohydrates
17g
(6%)
Protein
13g
(26%)
Fat
21g
(32%)
Saturated Fat
7g
(35%)
Polyunsaturated Fat
2g
Monounsaturated Fat
9g
Cholesterol
28mg
(9%)
Sodium
250mg
(10%)
Potassium
572mg
(16%)
Fiber
4g
(16%)
Sugar
4g
(8%)
Vitamin A
3998IU
(80%)
Vitamin C
104mg
(116%)
Calcium
279mg
(28%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 290
% 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.