Reduced calorie, broccoli-cheddar soup, gluten-free

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© Copyright, 2015-2017, Sangeeta Pradhan, RD, LDN, CDE.

Restaurant style, creamy soup without the restaurant style, hefty calories: Low calorie, broccoli-cheddar soup??!: Sounds like an oxy-moron, does it not? However, if you have ever wanted to make (or slurp up), a cheddar cheese soup with the rich, creamy flavor that we have all come to love, but were afraid to do so because of the hefty calories, check out this lighter, but just as creamy version of broccoli-cheddar soup, made with 1% milk, no cream (you heard that right), and a fraction of the butter and cheese that the traditional version calls for. The silken texture of pure cheddar makes this soup lip-smacking good, but at 200 calories per 1 cup serving, it won’t break your calorie bank!

© Copyright, 2015-2017, Sangeeta Pradhan, RD, LDN, CDE.

Packed with antioxidants, phyto-nutrients, iron and fiber, from broccoli and anti-inflammatory substances from garlic, this recipe blends two nutrient super-stars, into a creamy, cheesy, flavorful soup that is guaranteed to have the family flocking back for second helpings!

Level of difficulty: Intermediate

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© Copyright, 2015-2017, Sangeeta Pradhan, RD, LDN, CDE.

Servings: Approximately 2

Ingredients:

  1. 2-2.5 cups broccoli florets
  2. 1/2 medium onion, chopped
  3. 3/4-1 tbsp. finely chopped garlic
  4. 3 cups 1% milk, divided, + slightly more (as needed for thinning sauce )
  5. 2 tbsp unsalted butter, divided
  6. 1/2 tsp salt or per taste
  7. Freshly ground pepper to taste and for garnish as desired
  8. 2 tbsp of cornstarch
  9. 2 -3 tbsp sharp, cheddar cheese + 1 tbsp for garnish

Method:

  1. In a medium, thick bottomed saucepan, heat 2 cups of the 1% milk to boiling point. Stirring occasionally to prevent the milk from burning or sticking to the bottom of the pan, allow the milk to simmer on low to moderate heat until milk thickens and reduces to 1.5 cups.
  2. While the milk reduces, in another medium, thick bottomed saucepan, add 1 tbsp. of the butter on low heat until it melts.
  3. Add the finely chopped garlic, stirring on low heat until fragrant and a light, golden brown, regulating the heat to ensure the garlic does not brown.
  4. Add the chopped onion and saute until it turns soft and  translucent.
  5. Now add the broccoli florets, stirring for a couple of minutes till well blended with the garlic-onion mixture in the pan.
  6. With a slotted spoon, transfer the broccoli-onion mixture to a clean platter and set aside.
  7. In the same saucepan, add the remaining tbsp of butter on low heat until it melts.
  8. Add the cornstarch a little at a time, whisking quickly with a wooden spoon or wire whisk to form a roux.
  9. Slowly added the reduced milk from step # 1, continuing to stir to allow the milk to blend into the roux. Regulate the heat to ensure the mixture in the pan does not burn.
  10. At this point, you will notice that the milk begins to thicken, may coat the back of a spoon, resembling  a sauce.
  11. Add the remaining cup or more of the milk as desired, until the sauce thins out to a soup-like consistency
  12. Add the reserved, broccoli-onion to the soup in the saucepan, and allow to simmer until the broccoli becomes tender to the touch.
  13. Add salt and pepper to the soup, stirring gently.
  14. Allow the soup to cool slightly before stirring in the cheese until it melts.
  15. Ladle into bowls and serve hot, garnished with the remaining cheese.

© Copyright, 2015-2017, Sangeeta Pradhan, RD, LDN, CDE.

Registered Dietitian’s tip: 

If you have a functional gut disorder such as IBS or Irritable bowel syndrome, please use only lactose free milk, lactose free cheese (albeit, cheddar is typically well tolerated by most folks with lactose intolerance, as the lactose content is relatively low). Also, broccoli  belongs to a class of fermentable carbohydrates called galactans or galacto-oligosaccharides, that are small chains of single sugar units or mono-saccharides called galactose. Human beings do not have the enzymes to digest these carbs, and hence they are poorly absorbed in the small intestine. When they enter the large intestine or colon, the are rapidly fermented by the little critters we call gut bacteria in the colon, leading to copious gas production. Gases expand, causing the classic symptoms of bloating, abdominal distension and discomfort. People with IBS are particularly sensitive to the effects of these fermentable carbs also called FODMAPs, (fermentable oligo- saccharides, disaccharides, mono-saccharides and polyols), and  would benefit from a consultation with a Registered Dietitian who is skilled in the symptomatic management of functional gut disorders.

Disclaimer: This blog is for informational purposes only and should not be construed as medical advice. Please consult your doctor or Registered Dietitian for recommendations tailored for your unique needs. This site may display advertisements from a third party advertising network. The display of such advertisements is not intended to be an endorsement of the advertisements or any products or services associated with the advertisements. I am not being compensated for any products or services which might be mentioned on this website.

About Sangeeta Pradhan RD, CDE

Hi there! Welcome to my blog! If you are confused with all the conflicting messages you get bombarded with every day on carbs, fats, proteins, gluten and anything you can think of related to nutrition, look no further! The purpose of my blog is to cut through all this clutter, utilizing scientific, evidence based guidelines to help you, the consumer, navigate the complex, dietary landscape, and thus empower you to make informed decisions.
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21 Responses to Reduced calorie, broccoli-cheddar soup, gluten-free

  1. Blushstopshere says:

    This looks so delicious!

    Liked by 1 person

  2. Thank you so much:) Hope you get to try it!

    Like

  3. Seems no wonder I did not see a post, as you were no longer in my follow list for some reason. Have you changed your blog address? as it disconnects if we do.. No matter I am here now, and this is a lovely recipe, And I am a big fan of broccoli 🙂

    Liked by 1 person

  4. Hi Sue,
    So lovely to hear from you! No, I have not changed my blog address. However I had to stop blogging for several months as my kitchen was being renovated, hope to post on a more regular basis now, Thank you so much and enjoy!

    Liked by 1 person

  5. Good to know and you are now all ship shape again xx

    Liked by 1 person

  6. dgkaye says:

    Oh this looks inviting Sangeeta. I’m bookmarking this one! I would replace with goat cheese for the daily intolerance. 🙂

    Liked by 1 person

  7. Hi Debbie,

    Thanks. Yes, you can try goat cheese. It has more protein, vitamins and minerals compared to cows milk, and believe it or not more fat as well- however, the type of fat is slightly different consisting of small and medium chain fatty acids with smaller fat globules, that are more evenly distributed making them easier to digest for those with lactose intolerance. As mentioned in my Registered Dietitian’s tip, Cheddar and other aged cheeses have a very low lactose content hence better tolerated than milk or ice cream that are much higher in lactose content. Have a wonderful TG and Happy Holidays!

    Liked by 1 person

  8. dgkaye says:

    Hi Sangeeta. Thanks for your great information. Nice to see you back. And Happy holidays to you too. 🙂

    Liked by 1 person

  9. Thanks Debbie, stopped blogging while my kitchen was being renovated, now back! Good to connect with you too:))

    Liked by 1 person

  10. smilecalm says:

    yum!
    looks like
    the flavor
    is not reduced 🙂

    Liked by 1 person

  11. Thank you so much! Always lovely to have you stop by:)).
    Happy Holidays!

    Liked by 1 person

  12. Generally when we think of thick soup it is invariably loaded with lots of cheese and stuff that makes it layered and bulky, and we love such grip in our mouth. But such categories are not devoid of the high calories and we then refrain as we become health conscious and here you are having a creamy soup and low calories, magical recipe and we prefer clear soup as we are imprisoned with the thought of creamy soup with high calories…looks so tempting, lovely take.
    The medical guideline that you have touched upon in the last is very useful.
    😀

    Liked by 1 person

  13. Thank you very much for the kind feedback. Happy Holidays to you and your family:)

    Liked by 1 person

  14. Thank you…
    😀

    Liked by 1 person

  15. Teti says:

    You had me on “Reduced calorie”.Your soup looks delicious! 🙂

    Liked by 1 person

  16. Thank you so much, hope you get to try it:)

    Liked by 1 person

  17. Thank you for the delicious looking recipe! I can’t eat almost anything because of allergies and Cheddar is gonna be the first cheese in my diet in a couple weeks !I will try it.

    Liked by 1 person

  18. Good luck with your allergies. I’m assuming you have been given the go-ahead by your doctor or personal, Registered Dietitian before trying the cheddar cheese. Thank you so much for stopping by. Happy and Healthy New Year!

    Like

  19. tummygogo says:

    Looking delicious and healthy!!!

    Liked by 1 person

  20. Many thanks! Hope you get to try it😊

    Like

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