Broccoli Soup

Swiss Broccoli Soup Recipe with Non-Fat Milk and Swiss Cheese

Region / culture: Switzerland | Preparation time: 10 minutes | Cooking time: 15 minutes | Servings: 4

Introduction

Broccoli soup is a comforting, nutritious, and delicious dish that has been enjoyed by people around the world for many years. This particular recipe offers a healthier twist on the classic by incorporating low-sodium chicken broth and non-fat milk, making it a heart-friendly option without sacrificing flavor. Whether you're looking for a warm dish on a cold day or a light meal option, this broccoli soup is sure to satisfy.

History

The history of broccoli soup can be traced back to the Italian cuisine, where broccoli has been a staple ingredient for centuries. It was the Italian immigrants who brought the recipe to America, where it gained popularity. Over the years, the recipe has evolved, with various cultures adding their own twist to it. This version, with its focus on health, reflects the modern trend towards nutritious and balanced eating.

Ingredients

1.5 cups of chopped broccoli (or 10 oz (283 g) package of frozen broccoli)
0.25 cup of diced celery
0.25 cup of chopped onion
1 cup of low sodium chicken broth
2 cups of non-fat milk
2 tbsp of cornstarch
0.25 tsp of salt
a dash of pepper
a dash of ground thyme
0.25 cup of grated swiss cheese

How to prepare

Place the vegetables and broth in a saucepan.
Bring the mixture to a boil, then reduce the heat, cover, and cook until the vegetables are tender (about 8 minutes).
In a separate bowl, mix together the milk, cornstarch, salt, pepper, and thyme. Add this mixture to the cooked vegetables.
Continue cooking and stirring constantly until the soup is lightly thickened and the mixture just begins to boil.
Remove the saucepan from the heat.
Add the cheese and stir until it is melted.

Variations

For a vegan version, use vegetable broth instead of chicken broth and a plant-based milk and cheese.
Add a potato for a thicker, creamier texture.
Incorporate other vegetables, such as carrots or spinach, for added flavor and nutrients.

Cooking Tips & Tricks

To ensure your broccoli soup turns out perfectly, consider the following tips:

- Use fresh broccoli for the best flavor and nutrients.

- Sautéing the onions and celery before adding them to the soup can enhance their flavors.

- Gradually whisk the milk mixture into the vegetables to avoid lumps.

- For a smoother soup, use an immersion blender before adding the cheese.

Serving Suggestions

This broccoli soup can be served as a starter or as a light main course. For a heartier meal, pair it with a slice of whole-grain bread or a side salad.

Cooking Techniques

The key techniques in this recipe include boiling, simmering, and constant stirring to achieve the perfect texture and to prevent the soup from sticking or burning.

Ingredient Substitutions

Almond or soy milk can be used in place of non-fat milk for a dairy-free version.

- Arrowroot powder can be used as a substitute for cornstarch as a thickening agent.

- Any type of cheese can be used in place of Swiss cheese, depending on your preference.

Make Ahead Tips

This soup can be made ahead and stored in the refrigerator for up to 3 days. Reheat on the stove or in the microwave when ready to serve.

Presentation Ideas

Serve the soup in a hollowed-out bread bowl for an impressive presentation, or garnish with a sprinkle of cheese and fresh herbs for a touch of elegance.

Pairing Recommendations

This broccoli soup pairs well with a crisp, dry white wine such as Sauvignon Blanc or a light-bodied Chardonnay.

Storage and Reheating Instructions

Store leftover soup in an airtight container in the refrigerator. Reheat on the stove over medium heat, stirring occasionally, until heated through. If the soup has thickened, add a little milk or water to reach the desired consistency.

Nutrition Information

Calories per serving

A serving of this broccoli soup contains approximately 150 calories, making it a low-calorie option for those looking to maintain or lose weight without feeling deprived.

Carbohydrates

This broccoli soup is relatively low in carbohydrates, with the main sources being the vegetables and cornstarch. A serving contains approximately 15 grams of carbohydrates, making it a suitable option for those monitoring their carb intake.

Fats

Thanks to the use of non-fat milk and a moderate amount of cheese, this soup is low in fats. Each serving contains about 3 grams of fat, primarily from the Swiss cheese, which adds a rich flavor without a lot of added fat.

Proteins

Each serving of this broccoli soup provides about 9 grams of protein, coming from the chicken broth, milk, and cheese. This makes it a good option for a light meal that still helps to meet your daily protein needs.

Vitamins and minerals

Broccoli is a powerhouse of vitamins and minerals, including Vitamin C, Vitamin K, iron, and potassium. This soup is an excellent way to enjoy the health benefits of broccoli in a delicious and easy-to-digest form.

Alergens

The main allergens in this recipe are dairy (from the milk and cheese) and corn (from the cornstarch). Those with allergies or intolerances to these ingredients should consider suitable substitutions.

Summary

Overall, this broccoli soup is a nutritious, low-calorie meal option that provides a good balance of carbohydrates, proteins, and fats, along with essential vitamins and minerals. It's an excellent choice for anyone looking for a healthy and satisfying meal.

Summary

This healthy broccoli soup recipe is a testament to the idea that nutritious meals can also be full of flavor and comfort. With its rich history, versatile serving options, and numerous health benefits, it's a dish that can be enjoyed by everyone, regardless of dietary preferences or restrictions. Whether you're looking for a cozy meal on a chilly day or a light and healthy option, this broccoli soup is sure to delight.

How did I get this recipe?

The memory of finding this recipe for the first time is still fresh in my mind. It was a crisp autumn day, and I was rummaging through an old recipe box that belonged to my great-grandmother. As I flipped through the yellowed index cards, I stumbled upon a worn piece of paper tucked away in the back. The words "Broccoli Soup" were scrawled across the top in faded ink.

Curious, I scanned the recipe and felt a surge of excitement. Broccoli soup was a dish I had never attempted to make before, but the ingredients seemed simple enough. I could almost taste the creamy, fragrant soup on my tongue as I imagined the process of creating it.

The recipe called for fresh broccoli, onions, garlic, chicken broth, cream, and a touch of nutmeg. I immediately set to work gathering the ingredients from my pantry and refrigerator. As I chopped the broccoli into florets and diced the onions, the familiar scent of home cooking filled my kitchen.

I sautéed the onions and garlic in a large pot until they were soft and fragrant, then added the broccoli and chicken broth. The soup simmered on the stove, filling my home with a cozy warmth that reminded me of my childhood.

As the soup finished cooking, I carefully pureed it in batches until it was smooth and velvety. I added a splash of cream and a sprinkle of nutmeg, tasting the soup as I went along to adjust the seasoning. Finally, I ladled the soup into bowls and garnished it with a dollop of sour cream and a sprinkle of chives.

I took a tentative sip of the soup and was instantly transported back in time. The flavors were rich and comforting, with a hint of sweetness from the broccoli and a subtle warmth from the nutmeg. It was a dish that spoke of tradition and family, of time spent gathered around the table sharing stories and laughter.

From that day on, broccoli soup became a staple in my kitchen. I made it for family gatherings, dinner parties, and quiet nights at home. Each time I prepared it, I thought of my great-grandmother and the generations of women who had come before me, passing down recipes and traditions that nourished both body and soul.

Over the years, I refined the recipe, adding my own touches and variations to make it uniquely mine. I experimented with different herbs and spices, swapped out the cream for coconut milk, and even tried adding a splash of white wine for a more sophisticated flavor.

But no matter how many times I tweaked the recipe, the essence of it remained the same - a simple, comforting soup that brought people together and warmed the heart. And each time I made it, I felt a connection to my past and a sense of gratitude for the culinary heritage that had been handed down to me.

As I write this, I can almost smell the aroma of broccoli soup wafting through my kitchen. The memories of that first taste still linger in my mind, filling me with a sense of warmth and nostalgia. And I know that as long as I have this recipe in my repertoire, I will always have a piece of my family's history to share with those I love.