Broccoli, Cannellini Bean & Cheddar Soup

From EatingWell: September/October 2007 — Subscribe Now!

White beans pureed into this broccoli soup make it extra creamy so you don't need heaps of cheese to do the job. Serve with a crunchy whole-grain roll and a glass of winter ale.

READER'S COMMENT:

"So delicious! I added a little onion powder after blending it to give it a little extra kick. "

Broccoli, Cannellini Bean & Cheddar Soup Recipe

6 servings, scant 1 cup each

Active Time: 20 minutes

Total Time: 20 minutes

Nutrition Profile

Ingredients

1 14-ounce can reduced-sodium chicken broth, or vegetable broth
1 cup water
1 pound broccoli crowns, trimmed and chopped (about 6 cups)
1 14-ounce can cannellini beans, rinsed (see Tip)
1/4 teaspoon salt
1/4 teaspoon ground white pepper
1 cup shredded extra-sharp Cheddar cheese

Preparation

Bring broth and water to a boil in a medium saucepan over high heat. Add broccoli, cover and cook until tender, about 8 minutes. Stir in beans, salt and pepper and cook until the beans are heated through, about 1 minute.
Transfer half the mixture to a blender with half the cheese and puree. (Use caution when pureeing hot liquids.) Transfer to a bowl. Repeat with the remaining broccoli mixture and cheese. Serve warm.

Tips & Notes

Tip: While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. (These recipes are analyzed with rinsed, regular canned beans.) Or, if you have the time, cook your own beans from scratch.

Nutrition

Per serving: 153 calories; 7 g fat (4 g sat, 0 g mono); 21 mg cholesterol; 15 g carbohydrates; 11 g protein; 6 g fiber; 437 mg sodium; 435 mg potassium.

Nutrition Bonus: Vitamin C (94% daily value), Vitamin A (25% dv), Calcium (21% dv)

1/2 Carbohydrate Serving

Exchanges: 1 starch, 1 vegetable, 1 1/2 lean meat