A hearty broccoli cheddar soup to enjoy without guilt

Traditionally, broccoli cheddar soup is loaded in calories from all the butter, cheese, and cream it includes. This recipe, however, is packed with protein.

Broccoli cheddar soup. Picture: Daniel Showalter

BENJI XAVIERCOOKBOOK EXTRACT

less than 2 min read

8 hours ago.

Updated 4 hours ago

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This hearty soup is one you’ll be able to enjoy without guilt! Traditionally, broccoli cheddar soup is loaded in calories from all the butter, cheese, and cream it includes. This recipe, however, is higher in protein because of the cottage cheese and lower in calories and fat because I’ve swapped in reduced-fat ingredients.

Broccoli cheddar soup.

The Rebel Diet by Benji Xavier.

Broccoli cheddar soup

• Prep time: 15 minutes
• Cook time:25 minutes
• Makes: 4 servings
• Serving size: 2 cups
• Nutrition (per serving):
• Calories: 417
• Total fat: 15g
• Total carbohydrate: 37g
• Protein: 20g

INGREDIENTS

• 1 cup low-fat cottage cheese 2 tsp olive oil
• 1 ½ cups chopped yellow onion 2 tsp minced fresh garlic
• 1/3 cup all-purpose flour
• 2½ cups 1% milk
• 3 cups low-sodium chicken broth
• 6 cups broccoli florets
• 1 cup peeled and shredded carrots
• 1 tsp salt
• 1 tsp black pepper
• ¼ tsp nutmeg
• 1 bay leaf
• 8oz (227g) shredded reduced-fat sharp cheddar cheese, divided

METHOD

1. Add the cottage cheese to a food processor or blender. Process until smooth. Set aside.
2. Add the olive oil to a large pot over medium heat. When the oil is hot, add the onion. Cook until softened, then add the garlic and cook until fragrant, about 1 minute more. Slowly add the flour to the pot while stirring continuously until a paste is formed. Remove the pot from the heat and allow the paste to cool for 1 minute.
3. Place the pot back over the heat and slowly pour in the milk while stirring continuously. Whisk to smooth out any lumps, then pour in the chicken broth and add the broccoli, carrots, salt, pepper, nutmeg, and bay leaf. Cover and simmer until the carrots and broccoli are tender, about 8 minutes.
4. Uncover the pot and reduce the heat to low. Remove the bay leaf and add the blended cottage cheese and ¼ cup of the cheddar cheese. Stir until the cheese is melted, then transfer half the mixture to a blender.
5. Working in 2 batches, blend the soup until smooth and then add it back to the pot. (Note: tilt the lid on the blender slightly open to ensure the hot soup does not splatter after blending.)
6. Heat the soup for 3 minutes or until hot. Remove the soup from the heat and sprinkle the remaining ¼ cup of cheddar cheese over the top. Serve hot.
7. Store any leftovers in an airtight container in the fridge for up to 4 days.

This is an edited extract from The Rebel Diet reprinted by permission of DK, a division of Penguin Random House LLC. Copyright © 2024 by Benji Xavier.