Recipe: Cream of Broccoli Soup

Kids love creamy soups (and adults do, too)!  This soup is full of broccoli and other healthy ingredients.  The smooth texture comes from thickening the soup with flour, so you don’t even need to add cream, just low-fat milk.  The recipe can easily be doubled and leftovers can be stored in the freezer.

Prep Time

15 minutes

Cook Time

45 minutes

Makes

4 servings

Ingredients

¼ cup olive oil

1 medium yellow onion, diced small

¼ cup all-purpose flour

4 cups low-sodium vegetable broth

1 cup water

1 pound broccoli, cut into florets, stems chopped

¼ cup low-fat milk

Salt and ground pepper (optional)

Preparation

1. In a medium pot, heat the olive oil over medium to medium-high.  Add onion and cook, stirring occasionally, until softened, 8 minutes.
2. Whisking constantly, gradually add broth and 1 cup water and bring to a boil over high.  Reduce heat and simmer, whisking occasionally, 10 minutes.
3. Add broccoli and bring to a simmer.  Cook until broccoli is tender, 15 minutes.
4. Transfer mixture to a large bowl.  In batches, fill a blender halfway with mixture and puree until smooth.  (To allow heat to escape, remove cap from hole in lid, cover lid with a dish towel, and hold down firmly while blending.)
5. Return soup to pot once entire portion is pureed.
6. Add milk and heat over medium until warmed through.  Season with salt and pepper to taste.
7. Serve immediately.  Add some of your favorite toppings such as croutons or fresh herbs if preferred.
8. To store, let the soup cool completely at room temperature, transfer to airtight containers, and refrigerate for up to three days.  The soup may be frozen.  To serve, defrost the soup in the refrigerator overnight, then reheat gently in a microwave on a lower-power setting.  This prevents the milk from curdling.

Tips for Involving Kids

Young kids: Break the florets from the stalks.  Adults can explain that the florets are the “flowers” of the broccoli plant.

Older children/teens: Chop the onion.  Stir the onions and flour in the olive oil.  Whisk the broth and water into the soup.

Nutrition Information:

Serving Size: About 1 ¾ cups

Calories: 216, Fat: 14g, Protein: 5g, Carbohydrates: 19g, Fiber: 4g, Sodium: 180 mg (not including added salt)

Adapted from: Cream of Broccoli Soup Recipe (With Step-by-Step)

Allergens: Egg Free, Tree Nut Free, Peanut Free, Fish Free, Shellfish Free, Sesame Free, Soy Free