eatgood.now

Broccoli cheddar soup

Broccoli and a little cauliflower blended smooth with cream and sharp cheddar, no flour. Makes 4.

  • Have some energy
  • Vegetarian
  • Gluten-free
  • American
  • Lunch
  • Dinner
  • Vegetables
  • Keto
  • Low carb
  • Meal prep
Hands-on
22 min
Total time
48 min
  • Prep 15 min
  • Cook 25 min
  • Clean up 8 min
Pans
1
Ingredients
10
Cost/serving
$2.39

Per serving

Calories
387
Protein
16 g
Fiber
4.2 g
Net carbs
9.7 g
Fat
31 g

High in (% Daily Value per serving): Vitamin C 145%, Vitamin K 113%, Vitamin A 40%, Riboflavin (B2) 32%, Calcium 31%, Selenium 30%, Folate 29%, Vitamin B12 22%, Vitamin B6 21%, Zinc 20%

Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.

Already vegetarian, egg-free, gluten-free, nut-free, soy-free.

Ingredients for 4

Tap an ingredient for other units and forms.

  • 500 g broccoli

    Same amount as: 1.1 lb, about 1¾ crowns, about 5½ cups.

  • 150 g cauliflower

    Same amount as: 5¼ oz, about ¼ head, about 1½ cups.

  • ¼ medium onion (28 g)
  • 2 cloves garlic, smashed (6 g)

    Same amount as: 2 tsp fresh minced garlic, 1 tsp jarred minced garlic, ¼ tsp garlic powder.

  • 2 tbsp butter (28 g)

    Same amount as: 30 mL, about ¼ stick.

  • 2 cups low-sodium vegetable broth (480 g)

    Same amount as: 480 mL.

  • 1 cup water (240 g)

    Same amount as: 240 mL.

  • ½ cup heavy cream (119 g)

    Same amount as: 120 mL.

  • 1½ cups cheddar, grated (170 g), grated

    Same amount as: 360 mL.

  • 1 tsp Dijon mustard (5 g)

    Same amount as: 5 mL.

  • salt, to taste
  • black pepper, to taste

Find alternative ingredients

Healthier swaps

Optional. Nutrition and cost update as you choose; the recipe was written with the original.

  • butter
    • olive oil: Much less saturated fat. Uses a little less, since oil is all fat. Best for cooking, not baking.

Quantities are for 4 servings. Keeps 4 days in the fridge. Reheat gently and do not let it boil, or the cheese can turn grainy.

Nutrition Facts

4 servings per recipe

Serving size 1 plate (432 g raw)

Per serving% DV*Whole recipe
Calories387
Total fat31 g40%
Saturated fat19 g93%
Cholesterol91 mg30%
Sodium543 mg24%
Total carbohydrate14 g5%
Dietary fiber4.2 g15%
Total sugars4.7 g
Net carbs†9.7 g
Protein16 g32%
Vitamin D0.84 mcg4%
Calcium402 mg31%
Iron1.4 mg8%
Potassium649 mg14%
Vitamin A357 mcg40%
Vitamin C131 mg145%
Vitamin E1.8 mg12%
Vitamin K136 mcg113%
Thiamin (B1)0.13 mg11%
Riboflavin (B2)0.41 mg32%
Niacin (B3)1.2 mg7%
Vitamin B60.35 mg21%
Folate116 mcg29%
Vitamin B120.53 mcg22%
Magnesium50 mg12%
Zinc2.3 mg20%
Selenium16 mcg30%

Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.

* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.

Steps

  1. Cut the broccoli into small florets. Peel the stalk and dice it. Chop the cauliflower small. Dice the onion and mince the garlic. Grate the cheese.

  2. Melt the butter in the pot on medium. Cook the onion 4 minutes, stirring. Add the garlic for 30 seconds.

    Done looks like: Onion soft and see-through.

  3. Add the broccoli, cauliflower, broth and water. Bring to a boil, then turn down so it bubbles gently. Cover and simmer 12–15 minutes.

    Done looks like: A knife slides into the cauliflower and broccoli stalk with no push.

  4. Scoop out about 1 cup of broccoli florets and set aside. Blend the rest of the soup in batches until smooth, then pour it back into the pot.

    Done looks like: Smooth, thick and pale green.

  5. Turn the heat to low. Stir in the cream and mustard. Add the cheese a handful at a time, stirring until each handful melts.

    Done looks like: Cheese fully melted and the soup glossy. Steaming, not bubbling.

  6. Stir the saved florets back in. Taste, then add salt and pepper.

Equipment

Large pot or Dutch oven, 5 L (5 qt) $30–80

What to look for

  • Heavy base so soups and chili do not scorch
  • Lid that fits

Skip: Enameled cast iron is lovely but not needed. A heavy stainless pot works.

Blender $30–100

What to look for

  • Handles frozen fruit without stalling
  • Jar that is easy to take apart and rinse

Skip: Expensive high-speed blenders unless you blend every day. A personal blender works for one serving.

Box grater $10–20

What to look for

  • Four sides, including a coarse side for cheese and vegetables
  • Stable base that does not slide

Skip: Rotary graters. A box grater does more.

Chef's knife, 20 cm (8 in) $15–50

What to look for

  • Comfortable handle that does not slip when wet
  • Blade you can sharpen, or a cheap one you replace every few years

Skip: Knife blocks with 12 knives. A chef's knife and a small paring knife cover almost everything.

Cutting board $10–30

What to look for

  • At least 30 × 40 cm (12 × 16 in), so food stays on it
  • Wood or plastic; plastic goes in the dishwasher

Skip: Glass or stone boards. They dull knives fast.

What goes wrong

WhatCauseFix
Grainy or stringy cheeseSoup boiled after the cheese went in, or cheese added all at once.Keep the heat low and add the cheese a handful at a time.
Blender lid pops offHot steam builds up.Fill the jar no more than half full, take out the centre cap and hold a folded towel over the hole.
Thin soupToo much liquid for the vegetables.Simmer uncovered for 5 minutes before adding the cheese.

Notes

Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.