Heart Healthy Cookbook Broccoli-Cheese Soup

Vegetarian
Health score
13%
Heart Healthy Cookbook Broccoli-Cheese Soup
25 min.
6
224kcal

Suggestions


Welcome to a delightful culinary experience with our Heart Healthy Cookbook Broccoli-Cheese Soup! This vegetarian dish is not only a feast for the senses but also a nourishing option for those looking to maintain a healthy lifestyle. In just 25 minutes, you can whip up a comforting bowl of soup that serves six, making it perfect for family gatherings or cozy nights in.

Imagine the aroma of sautéed onions mingling with the creamy richness of soymilk and the sharp tang of reduced-fat cheddar cheese. This soup is a harmonious blend of flavors and textures, featuring tender broccoli florets that add a vibrant green touch and a wealth of nutrients. With only 224 calories per serving, you can indulge guilt-free while enjoying a hearty meal that satisfies your cravings.

Whether you're serving it as a starter, a snack, or a light antipasto, this soup is versatile enough to fit any occasion. For an extra crunch, consider topping it with popped reduced-fat popcorn, adding a playful twist to your dining experience. Join us in celebrating health and flavor with this easy-to-make, heart-healthy soup that will surely become a staple in your kitchen!

Ingredients

  • tablespoon soybean oil 
  • 0.5 cup onion chopped
  • tablespoon flour all-purpose
  • teaspoon salt 
  • cups soymilk fat-free (skim)
  • teaspoons cornstarch 
  • oz sharp cheddar cheese shredded reduced-fat
  • cups broccoli florets fresh thawed ()
  • cup popped popcorn reduced-fat

Equipment

  • bowl
  • sauce pan
  • whisk

Directions

  1. In 3-quart saucepan, heat oil over medium heat. Stir in onion, flour and salt. Cook 2 to 3 minutes, stirring constantly, until onion is soft.
  2. In small bowl, stir soymilk and cornstarch with wire whisk until smooth. Gradually stir into onion mixture. Cook 5 to 6 minutes, stirring frequently, until thick and bubbly.
  3. Stir in cheese. Cook about 3 minutes, stirring frequently, until cheese is melted. Stir in broccoli. Cook about 1 minute or until hot, stirring occasionally.
  4. Serve topped with popcorn.

Nutrition Facts

Calories224kcal
Protein20.98%
Fat57.78%
Carbs21.24%

Properties

Glycemic Index
43.46
Glycemic Load
3.71
Inflammation Score
-8
Nutrition Score
18.366086939107%

Flavonoids

Luteolin
0.37mg
Isorhamnetin
0.67mg
Kaempferol
3.65mg
Myricetin
0.03mg
Quercetin
4.19mg

Nutrients percent of daily need

Calories:223.79kcal
11.19%
Fat:14.53g
22.36%
Saturated Fat:6.1g
38.14%
Carbohydrates:12.02g
4.01%
Net Carbohydrates:9.83g
3.58%
Sugar:4.44g
4.93%
Cholesterol:28.35mg
9.45%
Sodium:647.77mg
28.16%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.87g
23.74%
Vitamin C:50.07mg
60.69%
Vitamin K:51.34µg
48.89%
Calcium:390.65mg
39.07%
Vitamin B12:1.57µg
26.25%
Vitamin B2:0.42mg
24.96%
Vitamin E:3.74mg
24.9%
Vitamin B3:4.32mg
21.61%
Vitamin A:1035.13IU
20.7%
Vitamin B6:0.39mg
19.68%
Folate:77.77µg
19.44%
Selenium:12.38µg
17.69%
Phosphorus:171.74mg
17.17%
Zinc:1.6mg
10.66%
Vitamin D:1.59µg
10.57%
Potassium:358.92mg
10.26%
Copper:0.19mg
9.46%
Vitamin B1:0.13mg
8.77%
Fiber:2.19g
8.75%
Manganese:0.15mg
7.29%
Iron:1.11mg
6.15%
Magnesium:21.49mg
5.37%
Vitamin B5:0.41mg
4.09%