A quick post today featuring a soup that I made this past weekend when I had an abundance of broccoli and cauliflower on hand that needed using up.
After spending the morning outside spreading mulch and pruning some shrubs, Mr. D. and I were starving and ready for a break. In just about 30 minutes I was able to have this thick, vegetable soup on the table ready for us to devour. If you use frozen vegetables it takes even less time to make. I didn’t realize a “made from scratch” vegetable soup could be ready in such a short time, and be so delicious. It has only 150 calories per serving, and is low in fat and carbohydrates, yet satisfies and is filling. To make it vegetarian, switch out the chicken broth and use vegetable broth instead, and omit the cheese.
Yield: 4 servings
Total time to make; about 30 minutes
- 1 tsp. canola oil
- 1 large onion, chopped
- 1 garlic clove, chopped
- 2 cups low-sodium chicken broth
- 1 lb. frozen broccoli and cauliflower or 5 cups fresh, chopped
- 1/2 cup fat free milk
- 2 oz. reduced-fat cheddar cheese, shredded (1/2 cup)
- 1/4 tsp. ground black pepper or to taste
- 1/4 cup seasoned croutons
- ground nutmeg for garnish
1. In a large saucepan, heat oil over medium heat, add onion and cook until just beginning to brown. Add garlic and continue cooking until onions are lightly browned.
2. Add chicken broth, broccoli and cauliflower; cover and bring to a boil. Reduce heat and cook for 10 – 15 minutes or until vegetables are tender.
3. Puree mixture with and immersion blender or a regular blender. Return mixture to saucepan, add milk and heat through.
4. Remove from heat and stir in cheese. Season with pepper. Sprinkle each serving with nutmeg and garnish with a few seasoned croutons.
Nutritional Profile: 150 calories, 6g. fat. 2g saturated fat, 15 g. carbohydrates, 4g sugars, 8g protein.
SOURCE: found in a circular from my local grocery store