Calcium-rich: broccoli bean soup

Yield: 6 Servings

Measure Ingredient
1 tablespoon Vegetable oil
1 cup Onion, chopped
2 Garlic cloves, chopped
4 cups Broccoli, coarsely chopped
2½ cup Chicken stock
1 Potato, peeled and diced
1 cup Canned white pea beans [Navy] drained
1½ cup Light Cheddar, shredded
1 cup 1% milk
¼ teaspoon Salt
¼ teaspoon Pepper

For non-dairy version, omit the cheese and milk; add enough water to thin soup.

In large heavy saucepan, heat oil over medium heat; cook onion and garlic, stirring, for about 3 minutes or until softened. Add broccoli, stock, potato and beans; bring to boil.k Reduce heat; simmer, covered, for about 20 minutes or until vegetables are softened.

In food processor or blender, pure to desired consistency; return to saucepan. Stir in half of the cheese, along with milk, salt and pepper; cook over medium-low heat, stirring, just until cheese is melted.

Lable soup into bowls; sprinkle with remaining cheese.

Per serving: about 225 calories, 17 g Protein, 9 g fat, 20 g carbohydrate high source fibre, excellent source calcium Source: Canadian Living magazine Jan 95 Presented in article by Carol Ferguson: "Health & Well-Fare: Calcium: Are You Getting Enough?" [-=PAM=-] PA_Meadows@...

Similar recipes