In this healthy broccoli-cauliflower soup recipe, broccoli, cauliflower and baby spinach get blended into a smooth puree which gives the soup body and a bright green color. Cheddar cheese melted on top adds a creamy finish to this quick appetizer soup recipe.
- 4 cups broccoli florets
- 4 cups cauliflower florets
- 4 cups baby spinach
- 3 cups low-sodium chicken broth or low-sodium vegetable broth
- ½ cup chopped shallots
- ½ cup whole milk
- ½ teaspoon salt
- 1 cup shredded Cheddar cheese
- 2 tablespoons chopped fresh flat-leaf parsley
Bring a large pot of water to a boil over high heat. Add broccoli and cauliflower; cook for 3 minutes. Remove 2 cups of the broccoli and cauliflower florets with a slotted spoon; set aside. Add spinach to the pot; cook until the broccoli and cauliflower are tender and the spinach has wilted, about 2 minutes. Drain. Working in batches if needed, transfer the mixture to a blender; add broth and shallots. Secure the lid on the blender and remove the center piece to allow steam to escape. Place a clean towel over opening. Process until smooth, about 30 seconds. (Use caution when blending hot liquids. Alternatively, transfer the drained broccoli and cauliflower back to the pot; add broth and shallots and process using an immersion blender.)
Return the pureed soup to the pot. Stir in milk and salt. Cook over medium-high heat, stirring occasionally, until steaming, about 2 minutes. Remove from heat. Ladle evenly into 8 bowls; top with the reserved broccoli-cauliflower mixture, cheese and parsley.
Serving Size: 1 cup Per Serving: 133 calories; 6.1 g total fat; 3.2 g saturated fat; 16 mg cholesterol; 323 mg sodium. 489 mg potassium; 12.8 g carbohydrates; 2.8 g fiber; 3 g sugar; 9 g protein; 3534 IU vitamin a iu; 71 mg vitamin c; 72 mcg folate; 189 mg calcium; 2 mg iron; 50 mg magnesium; Exchanges:
2 1/2 vegetable, 1/2 high-fat protein