Kamil Perry
Broccoli cheese soup is a delicious comfort food, but it can be heavy and calorie-dense. However, there are ways to make this dish healthier and lower in calories without compromising on taste. This involves using lighter ingredients, such as skim milk, reduced-fat cheese, and chicken or vegetable broth, as well as adding extra vegetables like carrots and celery. The key to achieving a creamy consistency without adding too many calories is to blend half of the soup and add it back to the pot, creating a creamier base without the need for thickening agents. This recipe is perfect for those seeking a tasty, comforting meal without the high calorie count.
| Characteristics | Values |
|---|---|
| Ingredients | Broccoli, Carrots, Cheddar Cheese, Onion, Garlic, Milk, Butter, Flour, Broth, Cayenne Pepper, Bay Leaf, Nutmeg, Salt, Pepper, Parsley, Olive Oil, Chicken Sausage |
| Calories | Between 175 and 450 calories per serving/bowl. One recipe lists 197 calories per serving, while another lists 312 calories. |
| Preparation | Chop vegetables into small, bite-sized pieces. Cook vegetables in a pot over medium heat until tender. Add milk and cheese, stirring continuously until cheese melts. Blend half of the soup and add back to the pot. Season to taste. |
| Storage | Store in an airtight container in the refrigerator for up to 3-5 days. Can be frozen for up to 2-3 months. |
| Reheating | Reheat over low-medium heat. Add a splash of water or broth if the soup is too thick. Can also be reheated in the microwave. |
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What You'll Learn
Use frozen broccoli to save time and money
Using frozen broccoli is a great way to save time and money when preparing a low-calorie broccoli cheese soup. Firstly, frozen broccoli is often more affordable than fresh broccoli, especially when fresh produce is harder to come by in colder months. Secondly, using frozen broccoli eliminates the need for washing and chopping fresh broccoli florets, reducing prep time significantly.
Frozen broccoli can be added directly to the soup pot, saving you the time and effort of waiting for fresh broccoli to soften during cooking. Simply melt butter in a large pot over medium-high heat, add onions, garlic, and any other desired vegetables, and cook until softened. Then, add frozen broccoli florets and your choice of broth, bring the mixture to a boil, and let it simmer.
Using an immersion blender, blend the soup until it reaches your desired consistency. If you don't have an immersion blender, you can carefully use a regular blender or opt to use a potato masher for a chunkier texture.
By utilizing frozen broccoli, you can streamline the preparation process for your low-calorie broccoli cheese soup, making it a quick, convenient, and cost-effective meal option.
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Add milk instead of cream
Broccoli and cheese soup is a comforting classic, but it can be heavy on the calories. A simple swap to lighten the load is to use milk instead of cream. This recipe is just as tasty as the original version but with half the calories.
To make a low-calorie broccoli cheese soup, you will need:
- Broccoli
- Milk (dairy or non-dairy)
- Cheese (full-fat or reduced-fat)
- Onion
- Carrot
- Celery
- Garlic
- Broth (chicken or vegetable)
- Olive oil
- Salt and pepper
- Bay leaf (optional)
- Nutmeg (optional)
- Flour (optional)
Start by heating some olive oil in a soup pot over medium heat. Add the onion, carrot, celery, and garlic and cook for about 5 minutes, stirring occasionally, until the vegetables are tender. Next, add the broccoli and broth, bring to a simmer, and cook for another 10 minutes or so, until the broccoli is tender.
Turn off the heat and gradually stir in the milk and cheese. Keep stirring continuously until the cheese is completely melted and the soup is smooth and creamy. Season with salt and pepper to taste.
If you want a thicker soup, there are a few options. First, you can simply add more cheese, as this will thicken the soup. You can also add a starch thickener like arrowroot powder or cornstarch. Another option is to blend half of the soup and add it back to the pot, creating a creamier consistency.
This low-calorie broccoli cheese soup is a delicious and comforting meal. It can be served with crusty bread or croutons and stored in the fridge for up to 3 days.
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Use low-fat cheese
Broccoli and cheddar cheese soup is a delicious comfort food, but it can be calorific. A great way to reduce the calorie count is to use low-fat cheese.
The cheese is a key ingredient in this soup, providing flavour and texture, so it's important to choose the right type. Low-fat cheddar cheese is a great option as it has all the flavour of its full-fat counterpart but with fewer calories. Using extra sharp, full-flavour cheddar will also help to maximise the taste.
When making a low-calorie broccoli cheese soup, it's also a good idea to use skim milk or reduced-fat milk. This will reduce the overall calorie count of the soup without sacrificing flavour or texture. You can also add extra broccoli to increase the volume of the soup and boost its nutritional content.
To make a delicious and creamy low-calorie broccoli cheese soup, start by heating olive oil in a soup pot. Add onion, carrot, celery, and garlic, and cook until tender. Then, add the broccoli and broth, and simmer until the broccoli is tender. Finally, turn off the heat and stir in the milk and cheese. Keep stirring until the cheese is completely melted.
This soup is a great option for a healthy and tasty meal. It's packed with flavour and nutrients, and by using low-fat cheese and milk, you can enjoy it without worrying about the calorie count.
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Keep the heat low when adding the cheese
When making a low-calorie broccoli cheese soup, it is important to keep the heat low when adding the cheese. This is because cheese is fatty, and fat is hydrophobic, meaning it will not mix with the water in the soup and will instead clump together. By keeping the heat low, you can avoid this issue and ensure that the cheese melts properly and evenly incorporates into the soup.
Adding cheese to your soup requires careful control of the heat. A rolling boil will cause the cheese to lose its moisture too quickly and prevent it from melting slowly and properly into the soup. Therefore, it is best to turn down the heat to a low simmer before adding the cheese. This is especially important if using pre-shredded cheese, as shredded cheese tends to stick to larger pieces of broccoli.
It is also important to add the cheese gradually, a handful at a time, while constantly whisking or stirring to ensure that it melts evenly. This technique is similar to adding cheese to pasta, where you typically turn down the burner to low or turn it off completely before adding the cheese.
Additionally, the type of cheese you use can affect how it melts into the soup. Cheeses with high melting points and low moisture content, such as crumbly aged Pecorino or savoury Halloumi, may separate and become granular in the soup. Therefore, it is best to use cheeses with lower melting points and higher moisture content, such as Gruyère or cheddar.
By following these tips and keeping the heat low when adding the cheese, you can ensure that your low-calorie broccoli cheese soup has a smooth and creamy texture without any clumps or lumps.
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Puree the soup to thicken it
Pureeing is a great way to thicken your broccoli cheese soup without adding too many calories. Pureeing a soup involves blending a portion of it until it is creamy and smooth, and then returning it to the pot. This method works especially well with soups that contain starchy vegetables, such as potatoes, corn, or beans.
Pureeing is a good option if you want to avoid using flour or other thickeners, such as cornstarch or arrowroot powder, which can sometimes be noticeable in the final dish. It is also a good option if you want to avoid adding extra fat or calories by using cream, coconut milk, or yogurt to thicken your soup.
To puree your broccoli cheese soup, simply take a cup or two of the soup and blend it until it is smooth. Then, return it to the pot and stir. You can also blend the soup directly in the pot if you have an immersion blender.
If you want to thicken your soup even further, you can add some pre-cooked potatoes, beans, or lentils to the blender when you puree it. Just be careful not to over-puree or over-reduce the liquid if you're using potatoes, as they can make the soup gluey.
By pureeing your broccoli cheese soup, you can achieve a thick and creamy consistency while still keeping the calorie count low.
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Frequently asked questions
You will need broccoli, carrots, onion, celery, garlic, milk, cheese, salt, and pepper. You can also add flour, butter, broth, cayenne pepper, and nutmeg.
First, heat olive oil in a soup pot and add the onion, carrot, celery, and garlic. Cook for 5 minutes. Next, add the broccoli and broth, and simmer for 10 minutes. Turn off the heat and stir in the milk and cheese. Keep stirring until the cheese is melted.
You can use low-fat or reduced-fat cheddar cheese. Grate the cheese yourself for a smoother texture and better taste.
It takes about 30 minutes to make this soup.
Yes, you can store leftovers in an airtight container in the refrigerator for up to 3-5 days. You can also freeze the soup for up to 2-3 months.
