Recipe: Lighter Creamy Broccoli Soup

Comfort food doesn’t have to be high in calories! A serving of this creamy cheddar cheese and veggie soup is low in calories and high in flavor!

Ingredients

• 1 1/2 cups broccoli, chopped or 10-ounce frozen, chopped broccoli package
• 1/4 cup celery, diced
• 1/4 cup onion, chopped
• 1 cup chicken broth, unsalted
• 2 cups skim milk
• 2 tablespoons cornstarch
• 1/4 teaspoon salt
• Dash pepper
• Dash ground turmeric
• 1/4 cup cheddar cheese, shredded
• Dash of paprika

Directions

1. Place vegetables and broth in a saucepan. Bring to a boil, reduce heat to simmer, and cover until vegetables are tender — about 8 minutes.
2. Whisk milk, cornstarch, salt, pepper and turmeric together in a small bowl; stir into cooked vegetables. Cook, stirring constantly, until soup is slightly thickened and mixture just begins to boil.
3. Remove from heat. Portion into four soup bowls. Sprinkle 1 tablespoon shredded cheese on top of each serving. Top with a sprinkling of paprika.

Ingredient health benefits

• Broccoli. It may not have been your favorite food growing up, but broccoli is full of vitamins and minerals to promote your bone health, immunity and metabolism — like vitamin C, vitamin K, vitamin B9 (folate) and magnesium. This cruciferous vegetable’s natural properties may also lower your risk of cancer and support the lining of your small intestine. And your heart will love this next part because broccoli is an excellent vegetable for your heart health. It provides potassium, decreases your triglycerides and “bad” (LDL) cholesterol levels, and gives your body fiber (which might lower your risk of heart disease).
• Celery. This stalky vegetable is mostly made of water, so it hydrates you while you’re munching on it. It’s also a surprising way to get more vitamin K, which fosters healthy bones and blood cells. And vitamin B9 (folate) and vitamin C help boost your immune cells and metabolism.
• Onions. They’re not the most exciting food in your kitchen, but don’t let their lackluster appearance turn you away. Each pungent layer of onion contains vitamin C and flavonoids that suppress inflammation, which can contribute to disease if left unchecked. And further down, prebiotics, fiber and a flavonoid called quercetin help boost and maintain your gut’s microbiome.
• Milk. It’s well known that milk is a delicious source of calcium, but there are other bone-building nutrients, too, like phosphorus and vitamin K. Zinc, potassium and vitamin B12 support your immune system, heart and brain. And if you’re a vegetarian, or simply eating less meat, milk is a great way to get some protein. In fact, it’s a complete protein, meaning it has all the amino acids your body needs to thrive.
• Turmeric. One of the more well-known spices to have potential health benefits, turmeric has powerful antioxidants that fight free radicals — subatomic particles with a bad habit of damaging your cells. Turmeric’s anti-inflammatory abilities may even help lower your risk of heart disease and reduce arthritis pain.
• Cheese. Broccoli and cheese is an easy, flavorful pairing even fussier eaters may like. And it’s not just a boon for your tastebuds! Cheese has casein and whey proteins for strong muscles, calcium for sturdy bones and omega-3 fatty acids (omega-3s) to keep just about every cell in your body healthy. There are also vitamins B2 and B12 to help your body turn food into energy, while vitamin A, zinc and selenium promote immunity and wound healing.

Nutrition information (per serving)

Servings = 4
One serving = 1 cup

Calories: 110
Total fat: 3 g
Saturated fat: 1.5 g
Trans fat: 0 g
Cholesterol: 15 mg
Sodium: 290 mg
Total carbohydrate: 13 g
Fiber: 1 g
Sugars: 7 g
Protein: 8 g

— Recipe courtesy of Digestive Disease Health Team Dietitians.