Quick and Easy Creamy Broccoli Carrot Soup

The Kid started her first year in college last week and even though she’s living at home, it feels like forever since I’ve seen her. I sent her a quick text the other day asking if we could get together for dinner, and I volunteered to make her anything she wanted for the occasion. Her suggestion was a variation of broccoli cheddar soup.

I say “variation” because she’s never had the real thing with cheese due to her dairy allergy, so I had to get creative with this one to get it to come out creamy without the cream. This is a quick way to get dinner on the table during those busy, back to school nights and it’s also a tasty way to sneak in some veggies without your kids really knowing it.

The soy milk/flour combination thickens the soup so it’s not a runny mess, and the tofu adds a bit of creaminess. Before you panic and think you have to use tofu, greek yogurt works just as well for you dairy eaters. See the notes section for ideas.

Quick and Easy Creamy Broccoli Carrot Soup

• 3 cups (170g) broccoli florets
• 1 cup (100g) carrots, appx 2 medium
• 2 cloves garlic, minced
• 2 Tbsp (15g) all purpose flour
• 1 cup soy milk, regular milk, OR other milk substitute
• 2 cups chicken OR vegetable broth
• 1/4 cup (57g) nonfat greek yogurt OR silken tofu

Chop the broccoli into small florets about the size of a quarter or slightly smaller. Shred the carrots or cut into small pieces. Heat a large pot over medium heat and spray with non-stick spray. Add the garlic and cook over medium heat for about 2-3 minutes until softened. Stir to make sure the garlic doesn’t burn.

Whisk in the flour and soy milk (or milk alternative) and mix well to make sure there are no flour lumps. Add the broccoli, carrots, and broth. Bring to a boil, reduce heat and simmer for about 15 minutes until the soup thickens and the veggies are tender. Remove from heat and stir in the greek yogurt.

If you prefer your soup on the chunky side, serve as is. If you prefer a smoother soup, you can pulse it in a blender or use a hand blender to puree the veggies. Garnish with shredded cheese if desired and serve with a side of garlic bread for dipping.

Makes 4 servings at approximately 108 calories each – 8g protein, 12g carbs, and 3g fat.

Notes

• Any milk works in this recipe so feel free to use dairy milk, soy milk, almond milk, or cashew milk. I suggest using an unflavored one instead of vanilla so it doesn’t throw the flavor of the soup off.
• You can use greek yogurt, silken tofu, sour cream, or even cream in the final step. This will add the creaminess to the soup that makes it dippably good.