Description
A creamy and nutritious High Protein Broccoli Cheddar Soup packed with fresh vegetables, low-fat dairy, and cheddar cheese. This comforting soup is perfect for a healthy lunch or dinner, offering a satisfying blend of flavors and textures while keeping calories moderate and protein content high.
Ingredients
Scale
Vegetables
- 1 large yellow onion, diced
- 2 large carrots, peeled and diced
- 1 stalk celery, diced
- 4 cups chopped broccoli
- 2 cloves garlic, minced
Liquids & Dairy
- 1 tablespoons butter
- 3 cups vegetable broth (not-chicken style)
- 2 cups 1% milk
- 1 cup low fat cottage cheese, blended
- 4 oz cheddar cheese, shredded (about 1 cup)
Dry Ingredients & Spices
- 1/4 cup all-purpose flour (or gluten-free flour)
- 1/2 teaspoon smoked paprika
- Salt & pepper to taste
Instructions
- Prepare the base: Melt the butter in a large pot over medium heat.
- Sauté vegetables: Add the diced onion, carrot, and celery to the pot and cook for 10 minutes, stirring frequently until softened.
- Add garlic: Stir in the minced garlic and cook over medium heat for 1 minute, releasing its aroma.
- Create roux: Add the smoked paprika and flour, stirring continuously for 1 minute to coat the vegetables evenly and cook off the raw flour taste.
- Add broth and broccoli: Pour in the vegetable broth and add the chopped broccoli, bringing the mixture to a simmer.
- Simmer broccoli: Let the broccoli cook for 9 minutes until tender but still vibrant.
- Add milk: Lower the heat and stir in the 1% milk, warming the soup gently without boiling to prevent curdling.
- Incorporate cheeses: Add the blended cottage cheese and shredded cheddar cheese. Stir until cheeses melt smoothly into the soup, maintaining a low heat to avoid curdling.
- Blend the soup: Carefully transfer about one cup of soup to a blender, leaving the vent open to allow steam to escape, and blend until smooth. Return the blended portion to the pot. Alternatively, use an immersion blender to partially blend the soup for a creamy yet chunky texture.
- Season: Add salt and pepper to taste and stir well before serving.
Notes
- Start with 3 cups of broth to control soup thickness; add more if you prefer a thinner soup.
- Use gluten-free flour to make the soup gluten free.
- Be careful not to boil the soup after adding milk and cheese to prevent curdling.
- Blending part of the soup creates a creamy texture while retaining some vegetable chunks.
- Low-fat dairy options keep calories and fat content moderate while boosting protein.
Nutrition
- Serving Size: 1 cup
- Calories: 150 kcal
- Sugar: 4 g
- Sodium: 350 mg
- Fat: 5 g
- Saturated Fat: 3 g
- Unsaturated Fat: 2 g
- Trans Fat: 0 g
- Carbohydrates: 15 g
- Fiber: 3 g
- Protein: 12 g
- Cholesterol: 15 mg
