Ingredients
1T butter (102c, .01k, .12p, 0f)
2C peeled + cubed stems of broccoli (60c, 11.88k, 4.96p, 4.6f)
1C broccoli florets finely chopped (30c, 5.94k, 2.48p, 2.3f)
3 peeled + cubed 3-4” white potatoes (774c, 173.91k, 18.6p, 26.7f)
1 chopped medium (2-1/2” dia) white onion (45c, 11.2k, 1.01p, 1.5f)
2-1/2C homemade chicken broth (215c, 21.17k, 15.12p, 0f)
2-1/2C water
1t salt
2T Flax seeds (70c, 2.8k, 2.8p, 3f)
2C grated yellow extra sharp cheddar cheese (880c, 8k, 56p, 0f)
2T lemon pepper
1t red pepper flakes (5c, 1k, .2p, 0f)
Potato Skin Crisps
2t butter (68c, 0k, .08p, 0f)
2t olive oil (80c, 0k, 0p, 0f)
pinch paprika
pinch oregano
Dish totals 2329c, 235.91k, 101.37p, 38.1f
Servings: 6 (~1C per serving)
Serving total: 388.16c, 39.32k, 16.90p, 6.35f
Directions
First gather all the items, wash the veggies and hands (not in that order). Make sure to scrub the potatoes as we will use the peels. Preheat the oven to 400F.
2) Peal and cube the potatoes (do not throw the peels away). Dice the onion. Peel and chop the broccoli stems (smaller cuts than the potatoes, and do not use the very end-tips as they are pithy). Grate extra sharp yellow cheddar cheese, and set aside. Chop the flowers off some of the broccoli florets to make 1 cup of buds, and set aside. Grind 2T Flax seeds into a meal and set aside.
3) Place butter in a dutch or soup pan, and sauté the onions until translucent. Then add the potatoes for ~5-8 minutes until softish. Add the broccoli stems and saute another ~5-8 minutes.
4) Salt the cooking veggies and add the broth and water. Bring to a boil, then down to a simmer with lid on for ~15 minutes until potatoes and broccoli stems are soft. Then add the flax meal, and using an immersion blender whiz away to the consistency you like.
5) Potato Peel Crisps: You can make crisps from the potato peels as a little topping for the soup. Dry the peel thoroughly using paper or cloth towels. Place skins in a bowl. Mix and drizzle 2t melted butter and 2t olive oil over the peels, then add kosher salt and pepper, with a pinch paprika and pinch dried oregano. Mix and place on a parchment lined baking sheet to roast ~20 minutes until crispy and brownish. Take from oven and set aside to finish the soup.
6) Add fresh ground lemon pepper. Then, stirring the soup, add cheese a bit at a time to fully integrate before you add more. Taste and season with more salt, pepper, or hot pepper flakes. Remove from heat.
7) Serve a bowl adding a topping of the crisps in the center. If you want add ~1t scallions for added color.
[x] Flexitarian + Omnivore
[x] Gluten free
[O] Keto
[x] Mediterranean
[O] Lectin Avoidance: potatoes, cheese
[O] Oxalate Avoidance: potatoes, seeds
[x] Purine Avoidance:
[x] Allergies: MILK, SEEDS
— with changes —
[x] Vegetarian + Pescatarian + Vegan (Replace the butter (#3) with plant-based oil, and replace the chicken broth (#4) with a flavorful veggie broth. (I did not find that a mushroom broth worked well in this dish, but a veggie one did.)
[x] Weight maintenance (While not an especially cheesy soup, it has high calories. To reduce calories even more, try it with only 1C cheese and do not add the crisps, and that alone brings the calories down to ~290 per serving.)
Comments
The taste of this will be first a hit of potato, then you will taste the broccoli, and once swallowed there will be a hint of cheese. Some folks add milk to the soup, just be aware that it 1) raises the calories, and 2) it can separate during cooking or reheating.
Reduce waste: This is a sample of what to do with the parts of veggies that are usually thrown out. Use the stems of the broccoli for the soup, and save the majority of the florets for a different dish.
Source: I found this soup on Foodie Crush and made some changes to better reflect my tastes. She adds whole milk and flour as a thickener, so it is a much more traditional “cream soup” than I make. I skipped the milk and add Flax meal as a thickener. Without the pepper flakes this could be baby food as well.