Calcium-rich: broccoli bean soup
6 Servings
Ingredients
| Quantity | 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 |
Directions
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@...