Healthy Broccoli Cream Soup

I hope that everyone had a very Merry Christmas! Despite some sickness in my family and some last minute shuffling around of who was hosting which gathering, I had a really nice time catching up with family members who I don't get to see nearly often enough.

The holidays are a tricky time for eating healthy, and I know I indulged over the last week (My Uncle Steve's savory bread pudding... my Nanny's angel food cake... mmmm). I believe that everything is acceptable in moderation, but sometimes getting back into a pattern of healthy eating can be a challenge after indulging for several days in a row.

This broccoli cream soup is a great "transition food" to get you back on the road to healthy eating. Pureeing the stems of the broccoli gives this soup a rich and creamy taste without all of the added calories, which will trick you into thinking you are still indulging! Even better, this is an incredibly simple and inexpensive recipe to make. Pair a bowl of this soup with half a sandwich or a salad for the perfect warm meal on a snowy winter day.

Broccoli Cream Soup
Serves 4

1 stalk fresh broccoli
1/2 cup onion, diced
1/4 cup all-purpose flour
1 3/4 cup skim milk
1/4 teaspoon salt
Pinch of pepper
1 tablespoon margarine
1 cup 2% shredded cheddar cheese 


1. Cut 1/2 inch from stem end of broccoli, and discard ends of stalks.
2. Cut off broccoli buds, leaving as little stem as possible, while retaining the buds in small clusters. Set buds aside.
3. Chop stalk into 1/4 inch pieces.
4. Bring 3/4 cups water to boil in a saucepan, add broccoli stems (not buds) and the onion and partially cover saucepan with lid. Simmer for 7-10 minutes until broccoli is very tender, and remove from heat.
5. Puree the broccoli stems, onion, and cooking water in a blender until smooth, set aside.
6. In a 2 quart saucepan, blend the flour with 1/2 cup of the milk to form a smooth paste. Add the remaining milk, salt, pepper, and margarine and blend until smooth. Bring to a boil over medium heat, making sure to stir constantly to prevent scorching. Allow to boil gently for 2 minutes over medium to low heat until thickened, stirring constantly. Add the pureed vegetable mixture and mix well.
7. While the white sauce is cooking, bring 2 cups of water to boil in a 2-3 quart saucepan. Add the broccoli buds and bring to a boil. Reduce heat to simmer, cover partially with a lid, and cook for about 5 minutes until buds are tender but not mushy. Drain off the water and stir the broccoli buds into white sauce mixture. 8. Once the soup reaches 150-160 degrees, remove from heat, blend in shredded cheese, and serve. Do not let the soup heat above 160 degrees, as the starch granules will break and thin the soup.

Nutrition Facts

1 Serving =

Calories 179

Calories from Fat 71.1

Total Fat 7.9g

Saturated Fat 3.86g

Cholesterol 22.22mg
Sodium 324.84mg
Total Carbohydrate 15.87g
Dietary Fiber 2.06g
Sugars 6.97g
Protein 12.55g