Prep Time: 15 minutes Cook Time: 30 minutes Serving Size: 1 and 1/2 cups Serves: 8
Nutrition Facts |
|
| Serving Size 1 and 1/2 cups (354g) | 8 servings per container |
| Amount per serving | |
| Calories 140 | |
| % Daily Value * | |
| Total Fat 2.5g | 3% |
| Saturated Fat 0.5g | 3% |
| Trans Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 360mg | 16% |
| Total Carbohydrate 23g | 8% |
| Dietary Fiber 5g | 18% |
| Total Sugars 6g | |
| Includes 0g Added Sugars | 0% |
| Protein 9g | |
| Vitamin D 0mcg | 0% |
| Calcium 141mg | 10% |
| Iron 2mg | 10% |
| Potassium 881mg | 20% |
| *The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
This recipe also has: Vitamin A: 15% Daily Value Vitamin C: 156% Daily Value |
|
INGREDIENTS
1 large onion
1 large potato
1 medium carrot
2 large broccoli crowns
1 medium stalk celery
1 clove garlic
1½ teaspoons canola oil
1 whole bay leaf
1 cup low-fat milk
2 (14½-ounce) cans low-sodium chicken broth
1 ounce low-fat cheddar cheese
¾ teaspoon salt
¼ teaspoon ground black pepper
STEPS
- Rinse and peel onion, potato, and carrot. Rinse broccoli and celery. Peel garlic. Rinse outside of cans of chicken broth.
- Dice onion and celery. Slice potato and carrots into thin slices. Cut broccoli florets away from the stem. Slice stems thinly. Mince garlic.
- Grate cheese.
- In a large pot over medium-high heat, heat oil. Add celery and onion. Cook until soft and lightly golden brown, about 6–8 minutes. Add garlic and stir. Cook about 30 seconds more.
- Add potato, carrot, broccoli stems, bay leaf, milk, and broth to pot. Bring to a boil. Reduce heat and simmer until veggies are soft, about 15 minutes. Add broccoli florets in the last 10 minutes.
- Remove and discard bay leaf. In a blender, puree about half the soup. Return blended soup to pot.
- Add cheese, salt, and pepper. Simmer to melt the cheese, 2–3 minutes.
Nutrition Facts |
|
| Serving Size 1 and 1/2 cups (354g) | 8 servings per container |
| Amount per serving | |
| Calories 140 | |
| % Daily Value * | |
| Total Fat 2.5g | 3% |
| Saturated Fat 0.5g | 3% |
| Trans Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 360mg | 16% |
| Total Carbohydrate 23g | 8% |
| Dietary Fiber 5g | 18% |
| Total Sugars 6g | |
| Includes 0g Added Sugars | 0% |
| Protein 9g | |
| Vitamin D 0mcg | 0% |
| Calcium 141mg | 10% |
| Iron 2mg | 10% |
| Potassium 881mg | 20% |
| *The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
This recipe also has: Vitamin A: 15% Daily Value Vitamin C: 156% Daily Value |
|
An Equal Opportunity Institution
*Adapted from Share Our Strength’s Cooking Matters.®
This material was funded by the USDA’s Supplemental Nutrition Assistance Program–SNAP. This institution is an equal opportunity provider.
