Wednesday, October 16, 2013

(No) Cream of Broccoli Soup

I'm a sucker for creamy vegetable soups.  Its richness makes you completely forget that it's filled with healthy vegetables.  However, these type of soups are often made with heavy cream and loads of butter (yum, I know), making it awfully high in fat and calories.  Well, this particular (No) Cream of Broccoli Soup has all the richness that you know and love, but is actually made with no cream or milk at all.  You'd never know by the taste though; it's just as velvety and creamy as the higher calorie version.  Plus, it has the benefit of being full of not one, but two, healthy green veggies.  So slurp away without guilt!

(No) Cream of Broccoli Soup
Recipe Adapted from America's Test Kitchen
Serves 8

2 Tbsp Unsalted Butter
1 Onion, diced
32 oz Frozen Broccoli Florets (or fresh), thawed
3 Garlic Cloves, minced
2 tsp Dry Mustard Powder
Pinch or Two of Cayenne Pepper
1 tsp Salt
1/4 tsp Baking Soda
1 Cup of Water
1 Quart of Low Sodium Chicken or Vegetable Broth
3 Cups (~ 3 oz) of Spinach Leaves
3/4 Cup Sharp Cheddar Cheese, shredded
1/2 Cup Freshly Grated Parmesan
Ground Pepper


1.  Melt butter in a large Dutch oven over medium-high heat.  Add in the onions and sauté for 3-4 minutes, or until it begins to soften.  Add in the broccoli, garlic, mustard powder, cayenne, and salt.  Stir, and cook for 3 additional minutes.

2.  Pour in 1 cup of water and stir in the baking powder.  Allow the soup to reach a simmer, then cover and cook for 20 minutes, stirring halfway through the cooking time.   Broccoli should be very soft and smell nutty.

3.   Add the broth and bring back to a simmer. Once simmering, add in the spinach leaves and cook until wilted, about a minute.  Add in the cheese, and stir until melted.  Take off the heat.

4.  Using an immersion blender (or alternatively, use a regular blender in batches), puree the soup until very smooth.  Season with ground pepper and serve.


Serving Size: 1/8th of Soup (approximately a 1 1/2 Cup Serving)
Calories: 98
Fat: 4
Carbs: 5
Protein:  7

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