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 that fits perfectly into a heart-healthy lifestyle. In just 25 minutes, you can whip up a comforting bowl of soup that serves six, making it an ideal choice for family gatherings or cozy nights in.

Imagine the vibrant green of fresh broccoli florets mingling with the rich, creamy texture of reduced-fat sharp Cheddar cheese, all enveloped in a savory broth. This soup is a wonderful way to incorporate more vegetables into your diet while enjoying a deliciously satisfying meal. The addition of popped reduced-fat popcorn on top adds a fun crunch, elevating the experience to a whole new level.

With only 224 calories per serving, this soup is a guilt-free indulgence that doesn’t compromise on flavor. The balance of protein, healthy fats, and carbohydrates makes it a well-rounded option for any time of the day—whether as a starter, a snack, or a hearty main course. So grab your saucepan and whisk, and let’s dive into this heart-healthy delight that’s sure to warm your soul and please your palate!

Ingredients

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

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
18.365652146547%

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
10.25%
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%