PREP: 10 minutes | COOK: 38 minutes | YIELD: 4 x 1-cup servings
Any meal that encourages the consumption of broccoli is fine by me. In fact, the more the better! But to make this classic soup as vegetarian-friendly as possible, we've removed the cheddar cheese and replaced it with nutritional yeast. After trying this, I think you'll agree that sometimes even the classics can be improved upon.
2 Tbsp (30 ml) extra virgin olive oil
1 medium yellow onion, chopped
1 clove garlic, chopped
2 Tbsp (30 ml) whole wheat flour
1½ cups (360 ml) low-fat milk, plain unsweetened soy milk, almond milk or other milk substitute
1½ cups (360 ml) low-sodium vegetable broth
2 bay leaves
¼ tsp (1.25 ml) fresh grated nutmeg
½ tsp (2.5 ml) sea salt
½ tsp (2.5 ml) pepper
1 large carrot, peeled and chopped
½ lb (225 g) broccoli, chopped
¼ cup (60 ml) nutritional yeast
Heat olive oil in a Dutch oven or soup pot on medium. Add onion and garlic, and cook until onion is translucent but not brown, about 3 minutes. Stir in flour. Whisk in milk and vegetable broth until thoroughly combined and no lumps remain.
Add bay leaves, nutmeg, salt and pepper. Increase heat to bring broth to a boil, then cover, reduce heat to simmer, and cook for about 20 minutes, stirring occasionally to make sure the bottom isn't burning. Remove bay leaves and discard. Add carrot and broccoli, and stir.
Cover and simmer about 15 minutes longer, or until veggies are tender. Uncover, add nutritional yeast, and blend using a handheld immersion blender or a stand blender, working in batches, if necessary. Ladle into bowls and serve hot.
NUTRITIONAL VALUE PER SERVING:
Calories: 202 | Calories from Fat: 77 | Protein: 10 g | Carbs: 24 g | Total Fat: 9 g | Saturated Fat: 2 g | Trans Fat: 0 g | Fiber: 6 g | Sodium: 378 mg | Cholesterol: 6 mg
