Mean green broccoli soup with Cheddar
Kids can be fussy about their greens at dinner time, but all you need is cheese to get them on-side. Mean Green Broccoli Soup uses Canadian Old Cheddar cheese for an irresistible texture and flavour!
- Course Soups & Creams
- Prep. Time 15 mins
- Cooking Time 20 - 25 mins
- Yields 4 to 6 servings
Preparation
What You Need
1 large stalk of broccoli
2 cloves garlic, minced
1 onion, chopped
2 tbsp (30 mL) Canadian Old Cheddar cheese, diced
1/4 cup (50 mL) long-grain white rice
3 cups (750 mL) vegetable or chicken stock or broth
3 cups (750 mL) milk
2 tbsp (30 mL) freshly squeezed lemon juice
Salt and pepper to taste
Pinch of hot pepper flakes
Instructions
Cut broccoli stalks from tops; peel fibrous outer layer from stalks and chop coarsely. Cut off flowers and put them aside.
In a pot, combine chopped stalks, garlic, onion, rice, hot pepper flakes and stock. Bring to a boil over high heat. Reduce heat, cover and boil gently for 10 minutes or until rice is almost tender. Add flowers and cook, covered, for about 5 minutes or just until broccoli is tender.
In a blender, purée a little at a time until smooth and return to pot, if necessary. Stir in milk. Heat over medium-low heat, stirring often, just until it's steaming. Do not allow to boil. Stir in lemon juice and season to taste with salt and pepper.
Sprinkle each serving with the cubed Old Cheddar.
View the latest tips or add one of your ownNutritional Info
Per serving
Energy: 148 calories
Proteins: 11 g
Carbohydrates: 22 g
Fat: 3 g
Fibre: 3.1 g
Sodium: 167 mg
Top 5 nutrients provided by a serving of this recipe
Nutrient and % DV*
Calcium: 20 % / 225 mg
Vitamin C: 157 %
Folate: 40 %
Vitamin B12: 34 %
Vitamin D: 32 %
* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended
Latest Tips
Our tips
If you're adventurous, add 2 cups (500 mL) chopped Swiss chard or spinach with broccoli flowers.
For a take-out lunch, use a thermos and store the diced cheese separately in a small container to add just before eating. And enjoy !
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