Healthy Broccoli and Cheese Soup (Vegan/Low Fat/Paleo)

by Kelly M

Happy Monday in the dead of winter! I come with condolences and a pot of creamy, healthy broccoli and cheese soup.

Broccoli and Cheese Soup- Vegan, low fat, and only 75 calories a serving!

What, you didn’t think I was done after the first time, did you? Sillies. Once I bust out my immersion blender, there’s no telling what I will do next. Okay, you can tell that I’ll be making some food. Namely creamy soup food. I know you love how unpredictable I am.

Let us take a moment to salute the wonder stick of glory that is the immersion blender. I know it sounds like some pretentious gadget owned only by wealthy midwestern suburban housewives and/or Alton Brown. But it’s not. It’s a miracle and anyone can own one… unless of course you are/want to be a wealthy midwestern suburban housewife and/or Alton Brown. In this case you are more than welcome to interpret at will. But I digress.

Please tell me I’m not the only one who doesn’t like to clean blenders (or pots/pan/plates/silverware/mugs. You get the picture.). I know the Vitamix is supposed to be a dream to clean, but I’m just not feeling it. Perhaps it’s due to my profound lack of patience when it comes to doing dishes? Eh. Probably not. (Right?)

But the miracle immersion blender? Brilliant. On multiple levels. It doesn’t even require talent or skill or patience to clean. Pop off the blade part, stick it in your dishwasher, and then go eat bon bons on the beach while watching the sunset.

Plus the blender is just sodarn (yes it’s one word) good at, um, blending. I can’t even take it. You need to get one. Even if it’s a cheapie one (although frankly they’re all very budget friendly, running you around 20-35 bucks), you need to embrace your inner wealthy midwestern suburban housewife and/or Alton Brown. I’m going to keep saying that until you do it.

So rip into your new toy like the excited fifteen year old girl who’s writing this and get cooking! And what could be a better way to break in your new favorite kitchen gadget than a ridiculously healthy but even more ridiculously delicious seasonally appropriate healthy broccoli and cheese soup described in a very endearing run-on sentence? That’s right. Nothing.

Now if you’ll excuse me, I have a pot of soup to devour and some Downton Abbey to watch.

 

Dedicated to Cathy. You need to check this lady out! She’s a complete sweetheart and I so admire her for sticking to the diet that is most conducive to her health, all well helping others do the same. I hope you enjoy this recipe!

Broccoli and Cheese Soup (Vegan/Low Fat/Paleo)

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Yield: 4 servings

Serving Size: about 1 cup (1/4 recipe)

Calories per serving: 75

Fat per serving: about 1 gram

Broccoli and Cheese Soup (Vegan/Low Fat/Paleo)

Ingredients

  • 1 pound frozen broccoli
  • 1 medium onion, diced
  • 1 teaspoon minced garlic
  • ¾ cup almond milk
  • 6 Tablespoons nutritional yeast
  • ¼ teaspoon garlic powder
  • 2 teaspoons Dijon mustard
  • 1 cup canned pumpkin
  • 2 cup low sodium vegetable broth
  • salt and pepper, to taste (I used garlic salt, and I thought it was the perfect finishing touch!)

Instructions

  1. Prepare frozen according to package instructions, either in the microwave or on the stovetop. Meanwhile, heat a greased or nonstick-sprayed large pot over medium-high heat. Add diced onion and cook until slightly browned, about 3-4 minutes. Add in minced garlic and cook, stirring occasionally, until golden, about 3 -4 more minutes. Transfer to a plate and set aside. Meanwhile, in the same pot, bring the almond milk to a gentle boil over medium high heat. Immediately whisk in the nutritional yeast, garlic powder, and Dijon mustard. Cook until thickened, whisking often, about 3-5 minutes. Whisk in the pumpkin until smooth and cook for another minute. Add in the veggie broth, cooked broccoli, and the onion/garlic mixture and stir until combined. Using an immersion blender, puree until smooth. Alternately, if you do not own an immersion blender and it is completely impossible for you to sprint to the store and buy one this very instant (which I highly recommend you do, by the by), puree the broccoli mixture in batches in a standing blender until smooth. Add salt and pepper to taste. Pour into your prettiest bowls, top with cheese and/or an extra splash of almond milk (I cannot express the utter level of fanciness you will feel after doing this), a twist of freshly ground pepper, and serve!

Recipe Notes and Substitutions

You may substitute in any kind of milk or dairy product you would like for the almond milk. Use a non-nut milk to make the recipe nut free. Omit/reduce salt and use unsalted broth to make the recipe low sodium. Use kosher salt to keep the recipe kosher. Top with vegan cheese to keep the recipe vegan. You may use any kind of broth you love/like/can tolerate/have on hand. Feel free to add in any spices your lovely heart desires.

http://www.foodiefiasco.com/healthy-broccoli-and-cheese-soup-veganlow-fatpaleo/

With a calorie count so low, you could eat the whole pot. Take it as a happy coincidence and run with it.

 

Do you have an immersion blender? A VitaMix? A Magic Bullet? What do you think?

I have an immersion blender and a Vitamix and I love them both, but for different reasons. The immersion blender is far more convenient, but the Vitamix is just so powerful. It’s simply a pleasure!

What’s you favorite kind of soup?

I do love broccoli and cheese soup, but French onion and butternut squash are up there on the list too.

With love and spoons!

 

 

 

 

 

Leave a Comment


{ 31 comments… read them below or add one }

1 Tera January 13, 2013 at 9:37 pm

I have a vitamix. I love it. But I really want an immersion blender! Grr.

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2 Kelly M January 15, 2013 at 9:40 pm

Best 30 bucks ever. ‘Nuff said.

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3 Ellen January 14, 2013 at 1:49 am

I have to say, the immersion blender is hands down the best kitchen appliance. And you can even use it to beat up the people who disagree. Not that I’m endorsing violence in the kitchen:)
Although I’ll gladly take a vita-mix off the hands of anyone who doesn’t want theirs anymore, hehe.

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4 Kelly M January 15, 2013 at 9:41 pm

Haha. I love your words Ellen. If I ever see a Vitamix up for adoption, you’ll be the first one to know!

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5 Michelle @ Eat Move Balance January 14, 2013 at 2:16 am

Looks delicious!! Isn’t nooch a great addition for a cheezy soup?! I’ll be pinning this to try out sometime. Love the ingredient list. Thanks!

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6 Kelly M January 15, 2013 at 9:42 pm

Someone who understands the beauty of nooch! You have your priorities straight, my friend. ;)

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7 Jess @ JessieBear What Will You Wear January 14, 2013 at 7:43 am

mmmmmmm. I really need to make more soup and keep it in my fridge! I love a good soup in the winter!

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8 Liz January 14, 2013 at 2:08 pm

yum, that looks so good! Especially with all this cold weather we’ve been having. I love the bowl you put it in as well!

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9 Alex January 16, 2013 at 9:55 am

I used to have a food processor AND a mini vita mix, but apparently I gave them TOO MUCH loving and they sadly died after 3 months. 3 MONTHS! Sigh.
Now I use my mothers, and she’s slighly (Read: EXTREMELY) concerned about me breaking it :)

My favorite soup would have to be a tie between New England Clam Chowder (so bad, yet soooo good ) and my mother’s chicken & vegetable soup!

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10 Ruta January 16, 2013 at 3:19 pm

I’ve never had this type of soup, but I love how healthy it looks!

By the way, I love your blog and nominated it for an award. Check it out here:

http://mouthwateringfoods.blogspot.com/2013/01/inspiring-blog-award.html

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11 karina January 17, 2013 at 7:16 pm

Mmmm! This looks so warm and comforting. I’ve been meaning to buy an immersion blender because I’m a little wary about putting batches of soup into my regular blender….

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12 brittany January 17, 2013 at 9:39 pm

When do you add the pumpkin? looks great, thanks!

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13 k8tron January 19, 2013 at 11:21 pm

Hi, this soup looks super delicious but when do u use the pumpkin and veggie broth? I read it over many times in case i skipped it somewhere but i don’t see it. Thanks! -k8tron

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14 Kelly M January 20, 2013 at 7:37 pm

Thanks for the question! In the recipe, you add the pumpkin after thickening the sauce and the broth right before pureeing the soup. My wording was confusing, so I updated the recipe to make it a bit more clear. Sorry for the misunderstanding, and I hope this helps!

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15 natlee January 20, 2013 at 12:32 pm

When do i add the pumpkin to this soup. Your forgot to mention ….

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16 natlee January 21, 2013 at 4:00 am

I made this yesterday and it is delicious! It does take some time with the stirring but the results are amazing. You are brilliant. I can’t believe you are only 14 and creating recipes like this.Kudos to you.You have quite the future ahead of you young lady!!

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17 Jenn January 21, 2013 at 5:09 pm

Okay, you’ve totally convinced me to get an immersion blender! I have a Magic Bullet, and I love it, but like you said – it’s only good for certain things.
Definitely going to try this recipe – I love the addition of the pumpkin!

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18 Kelly M January 28, 2013 at 12:35 am

Thank you so much, Jenn! Aah, kitchen gadgets. They are indeed things of beauty. I see an immersion blender in your future! ;)

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19 Haley January 23, 2013 at 6:36 pm

Thanks for the recipe! I appreciate a lot of your single serving recipes.
I have to tell you, though-your calorie count seems a bit off. I got 485 for the entire recipe which would be 4 servings at 121 calories each instead of the 75 listed.
Hope this helps!

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20 Kelly M February 18, 2013 at 8:24 pm

Hi Haley! I’m sorry for the delayed response, but instead of giving you some long involved answer about my calorie counting methods, I thought I would just write a post about it instead; here it is. Hope this helps!

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21 brittany January 24, 2013 at 5:42 pm

made it, liked it. I steamed my fresh broccoli for 8 minutes for the soup and it was way too much. Next time i’ll make it with, like, 3-minute broccoli and it’ll be amazing :)

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22 Janice McMahon May 27, 2013 at 2:20 am

I often make broccoli cheese soup but this version definitely is healthier. May I suggest skipping the step of cooking the broccoli first. You could let it thaw and pop it in the pot with the rest of the ingredients toward the end of the cooking process. Can’t wait to try this.

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23 Kelly M June 9, 2013 at 9:37 am

Thanks for the tip Janice! Please let me know how it goes.

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24 Michelle Black Lewis August 27, 2013 at 2:49 pm

Just made this for dinner for the fam. It’s fantastic! Thank you much.

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25 Kelly M September 6, 2013 at 10:33 pm

Yay! I’m so glad you and your family and enjoyed this soup Michelle!

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26 Pam Dugal September 9, 2013 at 5:42 pm

Loved this recipe!! I used fresh broccoli chopped really small and just let it cook in the soup. I also added some curry powder, cumin and garlic salt to spice it up. I did not blend it because we like chunky soup. So healthy and delicious!! Thank you

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27 Kelly M September 9, 2013 at 8:45 pm

I’m so glad you enjoyed this soup Pam!

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28 Katie October 10, 2013 at 7:43 am

I can’t wait to try this tonight! I might throw in some cauliflower since I have so much I need to use.

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29 Sophia Lexus January 16, 2014 at 7:08 am

I was wanting to make this for lunch later today and I had a couple questions. What is the pumpkin for? Is it for texture or flavor? My sister doesn’t like pumpkin and I just wanted to make sure that she wouldn’t taste a pumpkin flavor.
Thanks. :)

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30 Hope February 16, 2014 at 6:09 am

How did you calculate the calorie and fat information? I got 123.4 calories and 1.9 grams of fat entering the ingredient names into the sparkpeople recipe calculator. Thanks for the recipe. :)

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31 Kelly M March 28, 2014 at 10:26 pm

Hi Hope! Here is a post on how I calculate calories.

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