Cream Of Broccoli Soup – About A Buck A Bowl & Only 85 Calories Per Cup

A simmering pot of hearty soup can be inexpensive, delicious, filling, nutritious, and a great meal choice for cool evenings. Not to mention the wonderful aroma that wafts through the house as the soup simmers. I personally enjoy cream-based soups, especially in the winter months, but they can be loaded with more calories and fat than you think.

The other day I saw a recipe for a healthier version of Cream of Broccoli soup that didn’t use a single drop of butter, oil, or cream that actually looked really good and from the comments of those who sampled it, it tasted delicious. (I saw this recipe, created by Joy Bauer, MS, RD, CDN, founder of Joy Bauer Nutrition Centers and the nutrition expert on the Today Show, on the Today Show).

The ingredient list was short and inexpensive, the directions easy with simple steps, and the soup is ready in about 30 minutes, from start to finish. And because this soup isn’t loaded with cream or other fats, it knocks the calories from about 230 calories per cup of your typical Cream of Broccoli soup to about 85 calories per cup.

This soup is also vegan and gluten free if you use gluten free broth. And if you like Broccoli Cheddar Soup, you can add a bit of low-fat cheddar cheese, which will only add an additional 40 calories. (Of course it won’t be vegan with the cheese addition.)

I had to try this version and see if it really was delicious and tasted just as good as the heavier versions I’ve made in the past…and it was!

CREAM OF BROCCOLI SOUP –

Prep Time: 10 minutes      Cook Time: 20 minutes        Makes: 8 cups for approx. $8.00

Ingredients:

8 cups broccoli florets

1 medium yellow onion, chopped

4 cups reduced sodium vegetable broth

1 can cannellini beans (white beans) rinsed and drained

Kosher salt to taste

ground black pepper to taste

shredded, reduced-fat sharp cheddar cheese (optional)

Directions:

Liberally coat a large pot with nonstick oil spray and warm over med-high heat. Add onions and saute for about 10 minutes, until soft and slightly browned.

Add broth, broccoli, and beans to the pot, bring to a boil, then reduce heat and simmer for 10 minutes.

Remove pot from heat. Using an immersion blender, puree mixture into a creamy consistency. (Or transfer mixture to a traditional blender and puree.) Season with salt and pepper. Ladle soup into bowls and enjoy.

For a rich and creamy Broccoli Cheddar Soup, top each bowl with 2 tablespoons of shredded, reduced-fat sharp cheddar cheese and blend. (Adds 40 calories)

Per cup – 85 calories, 5g protein, 1g total fat, 0g saturated fat, 0mg cholesterol, 18g total carbs, 5g dietary fiber, 3g natural sugar, 409mg sodium