High Protein,One Bowl Broccoli Cheddar Soup

High Protein,One Bowl Broccoli Cheddar Soup

If there's anything you always need in Melbourne weather, it's a bowl of hot soup.

Even better when it's a full meal in itself!

So much fibre and protein from the beans -Pure nourishment in a bowl 🤍

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I am Kanika.

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As you browse through, you will find recipes that are healthy, quick and achievable, and made with simple and seasonal ingredients, more importantly, that you will love to cook!

Here, you will find tips that can make your life easy. With a focus on meals that you can cook once and eat twice. There are recipes for 30 min meals that you can whip up on those busy nights when time is limited, but you still want to prepare healthy home cooked food for the family.

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Ingredients

  • 1 large onion, finely diced
  • 2 cloves garlic, minced
  • 1 large head broccoli (florets and stalk), chopped
  • 1 x 400g tin cannellini beans, undrained (including the liquid/stock in the can)
  • 100g bag baby spinach
  • A bunch of fresh basil leaves
  • 500 ml vegetable stock (or more, if needed)
  • 80g cheddar cheese, grated
  • Zest and juice of 1 lemon
  • Olive oil (for cooking)
  • Sea salt and black pepper, to taste

Method

  1. Heat a drizzle of olive oil in a large saucepan over medium heat. Add the finely diced onion and sauté for 5-7 minutes until soft and translucent. Stir in the garlic and cook for 1 minute until fragrant.
  2. Add the chopped broccoli (both florets and stalks) and the entire tin of undrained cannellini beans to the pan. Pour over the vegetable stock so that all the vegetables are just submerged. Bring the mixture up to a boil, then reduce the heat immediately to a simmer. Cook for 6–8 minutes, or until the broccoli is just tender.
  3. Remove the pan from the heat. Add the baby spinach and fresh basil leaves, stirring them through the hot liquid. The residual heat will wilt the spinach in about 30–60 seconds.
  4. Carefully transfer the soup mixture to a blender (or use an immersion blender). Blend until the soup is completely smooth and silky. If the soup is too thick, loosen it with a little more warm vegetable stock until the desired consistency is reached.
  5. Return the soup to the saucepan. Stir in the grated cheddar cheese until it melts completely into the hot soup. Add the lemon zest and lemon juice. Taste and season generously with sea salt and freshly ground black pepper.
  6. Ladle into bowls, I served with extra cheddar and aswirl of olive oil..I also add some extra protein like roast chicken for the kids or tofu for myself
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