- 1 whole broccoli
- 1 small onion, finely
- 1 medium red-skinned potato,
- 31g plain flour
- 750ml low-sodium vegetable broth
- ¼ teaspoon freshly nutmeg
- 100g extra-sharp Cheddar
- 1 teaspoon Worcestershire sauce or vegetarian alternative
- 348ml can fat-free evaporated milk
- Salt and freshly ground black pepper
- 2 spring onions, thinly
How to make Broccoli and Cheddar Soup
Separate the stems and the florets from the broccoli. Trim and discard the bottom of the broccoli stems and peel the tough outer layers. Finelythe stems and coarsely the florets and set aside separately.
Mist a large pot with non-stick cooking spray and heat over medium heat. Add the broccoli stems, onions and potatoes and cook, stirring, until softened, 7 to 10 minutes. Add the flour and cook, stirring, until lightly toasted, about 2 minutes. Stir in the broth and bring to a boil. Reduce the heat to maintain a simmer and continue to cook, stirring occasionally, until thickened and the vegetables are tender, 12 to 15 minutes.
Meanwhile, combine the reserved florets and 125ml water in a small saucepan. Bring to a boil, cover and continue to steam until the florets are bright green and crisp-tender, about 5 minutes. Add the entire contents of the pot with the florets to the soup along with the nutmeg. Stir to combine and remove from the heat. Stir in the Cheddar, Worcestershire and milk. Season with salt and pepper. Garnish with the spring onions.
Cook's Note: Leftover soup should be reheated in the microwave rather than the stovetop, where the cheese will "break" or separate from the broth.
Fat: 6 grams
Saturated Fat: 3.5 grams
Protein: 14 grams
Carbohydrates: 26 grams
Sugar: 10 grams
Fibre: 3 grams
Cholesterol: 20 milligrams
Sodium: 240 milligrams