One of the things that I have been helping my patients with is to break the stigma of forbidden foods. There are most certainly foods that are just plain unhealthy and we shouldn’t eat them, but forbidding foods from our diet often makes us want them more. Then, after we eat them, we have an enormous amount of guilt associated with them.
Don’t we all feel like that sometimes. Then there is either some compensatory measure, such as working out or cutting out foods the next day, or there is complete indifference and overeating after occurs. Some people can’t put their forbidden foods behind them and then just throw out healthy eating altogether. So, where is all of this coming from.
I love soups. I love rich, creamy, calorie laden soups. I think they are the works of culinary genius. I really love broccoli cheese soup and so does my family. I hate those instant mixes from the grocery store and I really hate the stuff in the can that comes out looking like jello – gross. I made some tonight that makes me think of Panera’s broccoli cheddar soup. I hope it works the same way for you. My advice on this recipe is to read through it once all the way before attempting.
I love my steamer and it gets my broccoli tender enough to smash down in this recipe.
Sautéing the onion and carrots first, ensures soft veggies for soup. I shredded the carrots to shorten the cook time.
Broth added. Yes, that is a tiny hand that you see stirring, I like my little helpers.
When you tell a 3 year old to smash the broccoli, it is done with pleasure.
Broccoli smashing is apparently too much work, so my helper took a hike and I’m left to finish on my own. I just added the milk and I’m waiting for it to heat up again before I add the cheese. Don’t add cheese to boiling liquid, it will separate and taste like curdled cheese (that doesn’t not sound appetizing). So, quick tip. Let it heat up just to a simmer and allow the cornstarch to thicken, scale back on the heat and then add the cheese.
…and the recipe…
- 2 Tablespoons olive oil (divided)
- 1 cup carrots, diced small or shredded
- ½ cup yellow or white onion, diced
- 2 cloves garlic, minced
- 1.5 teaspoon salt
- pinch black pepper
- 2 T flour
- 2 cups vegetable stock
- 2 cups steamed broccoli (use fresh, don't attempt with frozen)
- 2 cups 1% milk
- 2 Tablespoons cornstarch
- 1.5 cups shredded cheddar cheese (don't use pre-shredded)
- Prepare ingredients. Dice carrots and onion, steam broccoli, mince garlic and shred cheddar
- In a medium dutch oven, sauté the carrots and onion in 1 T olive oil over medium heat. These will sauté for about 15 minutes, don't allow them to burn. Add garlic and sauté for another minute.
- Add the remaining 1 T olive oil to pot and then add the flour, stir that together for about 2 minutes. Add salt and pepper
- Turning the heat up slightly, add half of the veg stock and whisk until it begins to thicken and then add the rest
- Add the broccoli and smash it with a potato masher or fork
- In a separate bowl, add the cornstarch to the milk and combine.
- Whisk the milk and cornstarch mixture to the pot and whisk continuously and allow the soup to come to a simmer for the cornstarch to thicken
- Turn the heat down and add the cheese and continue stirring or whisking
- When the cheese is melted into the soup, take off the heat
You may want to add extra salt depending on what type of stock and cheese you use. Try it and let me know what you think. It only takes about 30 minutes from start to finish.
This is full of veggies. Enjoy all the goodness you get like vitamin A, beta carotene, vitamin K, calcium, antioxidants, healthy fats, and a lot of love!