Monday, September 12, 2011

Meatless Monday! "Lightened-Up" Broccoli-Cheddar Soup

Soup and salad can be a wonderful entree for a light lunch or a nice warm supper.  Usually I look for broth-based soups because they are the healthier options, but sometimes I crave with more substance, and this is a perfect soup for that kind of meal. There is something so comforting about a nice bowl of creamy soup and broccoli-cheddar soup is one of my favorites!  That being said, I like to make my own so its isn't so rich, and to cut down on the fat content.   This recipe is creamy and hits the spot. It is an adaptation of Eatingwell's version and it is something worth raving about!

Instead of using butter and heavy cream, the texture of this soup comes from low-fat sour cream, flour, and shredded potatoes slashing calories and fat.

Broccoli-Cheddar Soup
Serves 6

1 Tbsp olive oil
1 carrot, diced
1 onion, diced
2 stalks of celery, diced
1 medium potato, peeled and diced
2 cloves of garlic, minced
1 tbsp flour
1/2 tbp dry mustard
1/2 tsp cayenne pepper
2 cans of vegetable broth
1/2 pound of broccoli crowns, fresh or frozen (1 inch pieces)
1/2 cup Cabot Sharp Cheddar cheese, grated
1/2 cup low-fat sour cream
1/8 tsp salt

Heat oil in a large saucepan over medium heat.  Add garlic, onions, celery, and carrots and cook for 5-6 minutes.  Add potato and cook for 3 minutes.  Add flour, cayenne, and dry mustard and cook for 3 more minutes. Add broth and broccoli and simmer for 10 minutes.  Cover and cook additional 10 minutes.  Mash the potato pieces into the soup.  Stir in cheddar and sour cream and cook until heated thoroughly.

Serve with a fresh salad and a whole wheat biscuit to balance out your meal!

Nutrition Facts: 135 calories, 6 g protein, 15 g carbohydrates, 6 g fat, 4 g fiber, 400 mg sodium

Chain-restaurant Comparison: Panera's cup of soup: 300 calories, 19 g fat, 1250 mg sodium, 7 g fiber

1 comment:

  1. Great recipe! I love it a lot. It was a little heavy on the celery for me, so the second time around I only used one stalk.

    Quick question though - how do you suggest mashing the potato pieces into the soup without mashing any of the other vegetables? Do you use a potato masher/whisk/etc?