Broccoli and Cheese Soup

by tgiffitness on January 28, 2013

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30 Days of Vegetables – Day 13

Well, I’ve done it again… I went to Costco and bought every vegetable that I could find. Almost. We’ve got carrots, bell peppers, grapes (not a vegetable, but still healthy) and Spinach.

Cucumbers, onions, shallots, leeks, and an eggplant. Brussels sprouts, vine tomatoes, celery and limes (also not a veggie)

Mushrooms and more mushrooms, sprouts, cherry tomatoes and fresh herbs.

I had originally planned on creating a vegan recipe for Cream of Broccoli Soup, but the avocados I wanted to use were far past their expiry date. So unfortunately, that recipe will have to wait for another day. Instead, I came up with a non-vegan recipe for Broccoli and Cheese Soup. It is low calorie, low fat, and low sodium.

Health Canada recommends a daily sodium intake of 1,500mg (max 2,300 mg). Many cheese and broccoli soup recipes contain between 800mg to 1000mg of sodium per 1 cup serving. I don’t know about you, but when I have a bowl of soup, I usually have more than just 1 cup. Today’s recipe makes 6 large servings, with a maximum of 551mg of sodium per serving.


  • 2 tbs extra virgin olive oil
  • 2 leeks – chopped
  • 2 shallots – chopped
  • 5 cloves garlic – minced
  • 900ml low sodium vegetable broth
  • 5 cups broccoli florets
  • 500g cottage cheese – use 250g to further reduce the sodium
  • 1 tbs fresh thyme – chopped
  • 1/4 cup fresh parsley – chopped
  • 1/4 cup fresh cilantro – chopped (optional)
  • 1/4 to 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1/8 tsp nutmeg (two pinches)


  • Preheat a large pot on medium heat.
  • Sauté the leeks and shallots for 5 to 10 minutes, or until they have softened.
  • Add the garlic and broccoli florets. Sauté for another 2 minutes.
  • Add the vegetable broth, cottage cheese, black pepper, thyme, parsley, and cilantro if using.
  • Simmer for 5 mintues.
  • Transfer everything to a large mixing bowl. Use a hand blender to puree the mixture.
  • Mix in the nutmeg, and salt to taste.

Click here to print recipe

Use a mason jar to store the left overs!


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