Wednesday, August 11, 2010

Low-fat Broccoli & Cheese Soup

This soup is perfect for a rainy takes the blues away!

Broccoli & Cheese Soup in the pot before being pureed in the blender.

This creamy soup is a great way to sneak in your vegetables and you don't have to be a "soup person" to enjoy it. This broccoli and cheese soup is our version of the kind we have had at some of our favorite restaurants but with half the fat. Plus, broccoli is full of fiber and anti-cancer compounds, so eat up!

1/2 of a a yellow onion
5 tablespoons of unsalted butter
2 1/2 cups of low fat milk (you could whole milk or half & half if you would like)
4 cups of chicken broth (vegetarians can substitute the chicken for vegetable)
2 cups of shredded carrots

2 tablespoons of flour
4 cups of broccoli
1/4 teaspoon of nutmeg
2 1/2 cups of shredded cheddar cheese

Kitchen Essentials:
Large pot
Cutting board
Wooden spoon
Food processor

If you bought whole broccoli and carrots start by peeling and shredding the carrots. Then chop the florets of the broccoli into small pieces. Finely chop the onion so that it can cook easily.

Melt 2 tablespoons butter in a large pot over low heat. Once the butter is melted, add the onions. Sprinkle a little bit of salt and pepper over the onions. This helps them cook down and become translucent. Once the onions are cooked down, remove from the pot. Add the remaining 3 tablespoons of butter to the pot. Once melted, add the flour and whisk the raw flour for 2 minutes. This mixture is called a roux. Slowly add the milk and then the chicken broth while continuing to whisk to avoid clumps of flour.
Simmer for 5 minutes before adding the broccoli, carrots and onions. Continue to simmer the soup for 10 minutes until the broccoli is tender.

Transfer the soup to the blender and puree for a few seconds. This recipe make a lot of soup so you may have to puree two times. Pour the pureed mixture back into the large pot and add the nutmeg. Taste and add more salt and/or pepper if needed. Finally mix in the cheese and allow it melt before serving. Serve with toasted bread or croutons.


  1. Can you save some smaller broccoli pieces for after you puree it? or should you not do that?


    1. Sure. Better yet, follow the recipe and then add about 1/2 cup of chopped broccoli florets.

  2. Replies
    1. Hi Sharon. It feeds about 4-6 people depending on how hungry they are!

    2. Thanks!
      Found this on Pinterest.

    3. Glad to see that people are reading our older posts! Make sure to look at the new stuff we have created too! :)

  3. Can see my blog for nutritional facts of low fat food at grocery stores.


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