Friday, November 14, 2014

Creamy Broccoli and Pea Soup

Creamy Broccoli and Pea Soup

Having just finished a bowl of this soup for the second night in a row, I knew I couldn't wait any longer to share the recipe.  It is honestly my new favorite soup, not only because it is healthy and filling, but because it is so easy to make.  I know when my meat and potato loving husband asks me "what is in this... it is really good!" that I am on to something.  Usually when you order Broccoli and Cheddar "Soup" in a restaurant you get some glorified cheez wiz and chicken broth concoction with tiny pieces of broccoli in it.  Not exactly nutritious, or appetizing, in my opinion.  While most of the ingredients in the following recipe are full of vitamins, minerals and fiber, there is a considerable amount of cheese as well, which you could easily reduce if you are watching your weight or your heart health.  I divided this soup into five hearty servings and the nutrition information (listed below) is still not that bad.  And it is an easy way to get yourself and your family to eat their greens, and some fiber, which is always a good thing.  I love that I was able to sneak in a whole block of organic tofu for some extra protein... no one would ever know it was in there, just that this soup is extra creamy without the addition of any actual cream. Best yet?  It uses frozen vegetables, so you can make it year round, it's affordable and really easy to throw together.  You can even make it ahead and let it simmer on the stove for an hour or two which is great on a busy weeknight with kids getting home at different times and needing help with homework.  So when the weather turns cool this week, why not give this soup a try?

Creamy Broccoli Soup

2 T. organic butter
2 T. organic canola oil
1 head of garlic, chopped
1 medium red onion, chopped
1/4 C. organic white flour
2 T. Better than Bouillon Vegetable base
2 tsp. dried rosemary
12 oz. frozen organic broccoli
12 oz. frozen organic peas
10 oz. frozen organic broccoli rabe
6 C. water
2 C. organic whole milk
14 oz. organic firm tofu
2 C. extra sharp white cheddar cheese

Melt the butter and canola oil over medium heat in a large soup pot.  Add in the garlic and onion and cook for about 10 minutes, until soft and translucent.  Stir in the flour and cook for about 2 minutes, stirring constantly, then add in the bouillon and rosemary and cook for another minute or two, while continuing to stir.  Mix in the broccoli, peas, broccoli rabe and water and cook one hour. Add in the tofu, cook 30 minutes, then add in the milk and bring back to a boil.  Remove from heat and blend the soup together, either using a blender, in batches, or an immersion blender.  Once smooth, stir in the cheese and serve.

butter, oil, garlic, onion and flour

ready to cook

tofu added

cooked through

all blended

dinner is served

close up view

Nutrition information if divided into 5, very large, servings:
Calories: 500, total fat: 31g, fiber: 7g, sugar: 10g, protein: 27g, calcium: 64%, vitamin A: 56%, vitamin C: 75%, iron: 13%

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