Chickpea & Veggie Brown Rice Barley Bowl with Tahini Dressing

Healthy "bowls" seem to becoming more and more popular these days both across the internet and in cafes and restaurants.  They have many names and variations, but the basic concept is that you combine a base of grains (like rice, quinoa, barley, etc), several different vegetables (raw or cooked), a protein or two (chicken, tofu, beans, nuts, or cheese), and a delicious sauce to tie it all together, thus giving you a complete meal in a bowl.

I find myself drawn to any healthy meal that ends in "bowl" because I love a meal with different textures, flavours, and colours that all fit together in one dish, and these bowls are easy to make super nutritious.

The problem with ordering them in a restaurant is that they're usually pretty expensive, and while making them at home can require a bit of effort, it's cheaper and you can make a lot so that you have delicious healthy bowls for lunches through the week!

For my version, I combined the following:

Base - a mix of brown rice, barley, and spelt (I used a PC blend of the three for convenience!)
Veggies - steamed broccoli, roasted beets and sweet potatoes, sauteed spinach with garlic, and grated raw carrots
Protein - I forgot to include this in the picture above, but I used chickpeas
Sauce - tahini dressing with soy sauce and sesame oil for flavour!

Another nice thing about these is that they're highly adaptable, so if you don't like the ingredients that I used, you can make whatever substitutions you like, as long as you maintain a variety of colour and textures!

Try using quinoa as a base if you don't like rice; substitute the chickpeas for chicken or tofu if you like; grate raw beets instead of roasting them; sautee brussels sprouts or kale instead of spinach; roast squash instead of sweet potato ... you get the idea!

This makes a filling lunch or dinner that will leave you feeling great.  If you're making enough to have leftovers (which I recommend you do!), just be sure to store the sauce separately or else it will get absorbed and leave the dish feeling sauceless, which won't be as good as sauce is the most important part!

Chickpea & Veggie Brown Rice Barley Bowl with Tahini Dressing

Inspired by several recipes, such as ones seen on Paint + Tofu, Dishing Up The Dirt, and Grace Bezanson

Makes 3-6 servings, depending on serving size

Ingredients:

For the Toppings:

~1 tablespoon olive oil

1 large sweet potato, chopped into bite-sized pieces

2 large beets, chopped into bite-sized pieces

1 head of broccoli, chopped into small florets

1 teaspoon sesame oil

1 clove garlic, minced

1 bunch of baby spinach (however much you like; I used a small container)

2 large carrots, grated (a food processor with the grater attachment works well for this!)

1 can of chickpeas, drained and rinsed

For the Base:

3-4 cups cooked brown rice and/or barley (I used a bag of mixed brown rice, barley, and spelt) or your favourite grain, such as quinoa (about 1 to 1-1/2 cups uncooked)

For the Sauce:

1/2 cup tahini

1/2 cup water

1/4 cup fresh lemon juice

1/4 cup soy sauce

2 teaspoons sesame oil

1 tablespoon + 1 teaspoon honey or agave

1/4 teaspoon each salt and pepper

Directions:

Preheat oven to 400°F.  Toss sweet potatoes and beets with olive oil, season with salt and pepper, and spread in an even layer on a foil-lined baking sheet. Roast in preheated oven for 25-35 minutes, until tender.  The sweet potatoes will likely be done sooner than the beets; just transfer them to a bowl and put the beets back in the oven.  I prefer roasting beets whole but this takes longer; if you have time, just roast the whole beet for 1 hour, drizzled with oil and wrapped in foil, then peel and chop it after.

Meanwhile, you can cook the broccoli, spinach, and your grains.  Steam the broccoli in a steamer basket over boiling water, covered, for about 2-3 minutes until bright green and tender.  Rinse with cold water and drain.  For the spinach, heat sesame oil in a large skillet over medium heat.  Add garlic and cook for 30 seconds (this is optional; you could also use a different oil if you like), then add spinach and cook just until wilted.  Remove from heat.  Cook your grains according to package directions; I cooked mine uncovered in simmering water for around 18 minutes, then seasoned with salt and pepper.

Prepare the dressing by whisking all ingredients in a small bowl until smooth.  Taste and adjust any amounts to your liking.  Note that this makes a lot of dressing and likely more than you’ll need; just save any extras for another use!

Prepare bowls by adding grains to the bottom, topping with vegetables (beets, sweet potatoes, broccoli, carrots, spinach) and chickpeas, and drizzling tahini dressing on top.  Toss to coat and season with salt and pepper, if desired.  You can eat this warm or at room temperature.

If you have leftovers, you can portion out everything together into containers except the sauce - that should  be kept separate and drizzled on right before eating so it doesn't get absorbed.

Broccoli White Bean Soup

Winter is still showing no signs of slowing down here in Ontario, so despite it technically being spring, I'm still eating comfort food like cozy warm soups.  Which I'm not complaining about, as soups (at least the versions I make) are one of the easiest and quickest meals to prepare and they make great leftovers to be welcomed home to after a cold bus ride home after school!

This broccoli white bean soup is not only quick and easy to prepare but is nutritious and filling too.  I've used beans as a soup thickener before (like in this curried chickpea and kale soup or this roasted tomato white bean soup) and though it doesn't give it the same silky smooth texture that full fat cream would, I actually prefer the slightly chunky texture and thickness that beans add, not to mention it's a great way to sneak in protein to a vegetable soup!

In addition to the white beans, this simple soup mainly just consists of broccoli and vegetable broth along with some basic flavourings like onion, garlic, and lemon juice.  I added nutritional yeast to the soup to give it a bit of cheesy, nutty flavour (and added nutrition) without any cheese, but some shavings of good quality parmesan on top are also critical for flavour.  I decided to only halfway puree my soup to leave some texture in it, but you can definitely puree it all if you prefer a smooth soup.

While you won't trick anyone into thinking this is a traditional butter, cream, and cheese filled broccoli soup, it's a great alternative if you're looking for a more nutritious but still comforting version of broccoli soup!

Broccoli White Bean Soup

Adapted from Whole Living

Serves around 3-4

Ingredients:

1 head of broccoli, chopped into florets

1 tablespoon olive oil

1 medium to large yellow onion, diced

2-3 cloves garlic, minced

1 (540mL) can of no-salt added white kidney beans or cannellini beans, drained and rinsed

2 1/2 cups low-sodium vegetable broth

1/4 teaspoon red pepper flakes

1/4 cup nutritional yeast (or grated parmesan if desired)

1 teaspoon lemon juice

Salt and pepper (I used around 1/2 teaspoon each)

Shaved parmesan for topping

Directions:

Steam broccoli in a steamer basket, covered over simmering water, for about 3-4 minutes, until bright green and tender.  Set aside.

In a large saucepan, heat oil over medium heat.  Add onion and garlic and sauté until softened and translucent, about 6-7 minutes.  Add the beans and broth and bring to a simmer.  Add broccoli and red pepper flakes and stir.  Remove from heat and puree about half to two-thirds of the soup either by transferring to a blender or using an immersion blender.  I wanted to leave some texture to the soup, but you can puree all of it if you prefer the soup to be smooth.  Return to saucepan and stir.  Stir in the nutritional yeast, lemon juice, and season with salt and pepper to taste.

Serve warm, topped with shaved parmesan.

Whole Wheat Pasta with Chickpea Sauce, Broccoli, & Tomato

I got back from my little vacation up north almost a week ago now and somehow I still haven’t cooked a meal for myself yet.  Usually I’m dying to get back to cooking my own meals when I return from a trip, but this time I’ve been too busy to go grocery shopping or plan a meal and have therefore been eating a lot of peanut butter and jam sandwiches (thankfully I froze some fresh blueberry chia jam before I left) over the last week!  But seeing as I used up the last of my frozen bread today, I think tonight I’ll finally force myself to go shopping and make some food to get me through the rest of the week!

One of my go-to meals when I need an inexpensive and healthy meal that will give me leftovers for lunches through the week is this chickpea pasta.  A sauce that’s made out of chickpeas may sound a little weird, but it tastes so good!  I want to say it tastes like a white wine cream sauce but I’m sure someone who regularly eats cream sauces will disagree, so I’ll just say that it’s hard to guess it’s a chickpea sauce (unless you’re looking closely at the texture, which is of course a little chunkier than a cream sauce).  

I’ve adapted this Cooking Light recipe over several meals to my own liking, so that in my version I eliminate the raw garlic as I don’t think it’s needed, add cooked onion to the sauce for more flavour, use vegetable broth instead of chicken (not just to make it vegetarian but because I think it tastes better in this dish), and I add broccoli and increase the amount of veggies.  I also like to use whole wheat pasta and have tried shells, rotini, and linguine – they all work.  Feel free to use whatever vegetables you want too – mushrooms, zucchini, peppers, leafy greens – they’d all be great if you want to boost the nutrients even more.  

With the protein in the chickpea sauce, this makes a great vegetarian meal that will fill you up to power you through the rest of the work day, which, along with coffee, I will definitely be needing this week!

Whole Wheat Pasta with Broccoli, Tomato, & Chickpea Sauce

Adapted from Cooking Light

Serves 4-6

Ingredients:

1 tablespoon olive oil
1 small onion, chopped
3 cloves garlic, minced
3/4 teaspoon kosher salt
1/4 teaspoon red pepper flakes
1 (540mL) can chickpeas, drained and rinsed
1-3/4 cups vegetable broth
375g (one box) uncooked whole wheat pasta (any type works)
1 head of broccoli, chopped into florets
1 pint grape tomatoes, halved
1-1/2 tablespoons fresh lemon juice
Grated parmesan cheese for topping
Salt and pepper for extra seasoning

Directions:

Heat oil in a large saucepan over medium heat. Add onion and sauté until softened, about 4 minutes, stirring often. Add garlic and stir for another minute. Add salt, red pepper flakes, chickpeas, and vegetable stock. Bring to a boil, cover, reduce heat, and simmer 15 minutes.

Meanwhile, cook pasta in salted boiling water according to package directions. During the last few minutes of cooking, place broccoli in a steamer and set covered over the boiling water until bright green. Drain broccoli and pasta, reserving 1/4 cup of the pasta water.

Place chickpea mixture in a food processor. Add lemon juice and reserved pasta water and blend until smooth. Season with additional salt and pepper if desired.

Combine chickpea sauce, pasta, broccoli, and tomatoes in a saucepan or large bowl and toss to combine. Serve warm, topped with grated parmesan cheese.  Season again with salt and pepper if needed.

Shamrock Personal Pizzas for St. Patrick's Day

Last year, I made these heart-shaped personal pizzas with heart-shaped toppings for Valentine's Day, and I loved them so much that I decided to try to do the same thing for St. Patrick's Day, but with shamrock pizzas and shamrock toppings!

These follow the same method as the heart-shaped pizzas - just divide a ball of pizza dough in four, shape each piece into a shamrock, then top each one with desired St. Paddy's themed toppings, depending on individual tastes!

Let's start with the dough.  You can either buy a storebought ball of dough, which is what I did with the heart-shaped pizzas, or make your own.  For these ones, I made Martha Stewart's whole wheat pizza dough.  I cut the recipe in half, which made enough to form 4 personal pizzas.  I skipped the freezing step, and went ahead and baked them two at a time, for 15 minutes at 450°F.  Here's my attempt at showing how to form each ball of dough (after it had risen) into a shamrock shape - it's super easy!

Let's move on to the toppings!  I tried four different topping ideas, which I'll describe below.  If the pictures are too small to read, just right click and 'view image' to see them larger.

The green pepper pizza was my favourite visually.  It was a little tricky to cut the green pepper into shamrock shapes, and mine certainly weren't perfect, but you can at least tell what they're supposed to be!  Just cut a green pepper in half, remove the seeds and membranes, cut each half in two, flatten your four pieces, and cut them into shamrock shapes.  You won't need the whole pepper, but this gives you a little space to work with in case you make a mistake!

I thought this was my most creative idea - combining green olive slices and stems to form shamrock shapes - but the finished product didn't look quite as nice as it did before it was baked.  The olives slid around a little during baking (probably because I used way too much cheese), so I had to try to put them back in place afterwards.  Next time, I might just wait to place the olives on the pizza after baking so they don't get covered up by cheese and you can tell what they're supposed to be!

This one's really easy because you can just use kitchen scissors to cut a leaf of lettuce, spinach, or basil into a shamrock shape!  I paired mine with a pesto spread (to keep it green) and tomatoes, and I had intended to add goat cheese but then realized I didn't have any, so just picture it on there!

This was my attempt at a healthier pizza, and instead of using shamrock shaped toppings, I covered the whole thing with green ingredients!  I spritzed the dough with olive oil, topped it with a bit of mozzarella (but gruyere would be good too), then put it in the oven for 10 minutes.  Next, I added a layer of chopped brussels sprouts and broccoli, seasoned it with salt and pepper, and popped it back in the oven for 5 minutes until the greens were just starting to brown on the edges.  The result was a crisp and light pizza that was actually my favourite!

These made the perfect individual sized pizzas and I loved having a different one to eat each day for leftovers!  The clover shape actually breaks perfectly into three "slices", which makes them easy to eat.  If you have other ideas for green toppings that would work on these, feel free to share them in the comments!

Chicken & Cheesy Rice with Broccoli and Sundried Tomatoes

I hope all my Canadian readers out there had a great Thanksgiving weekend!

I enjoyed a fabulous Thanksgiving meal with my family - everyone pitched in with favourite classics like turkey and stuffing along with some new dishes like a spicy root vegetable curry.  We had four different types of dips as an appetizer; turkey with homemade gravy, stuffing, cranberry sauce, scalloped potatoes, blue cheese and walnut salad, and the curry as our main meal; followed by pumpkin pie and a pumpkin cheesecake ice cream pie for dessert!  I also contributed this apple and pear sparkling sangria and sweet potato honey dinner rolls.  I was stuffed by the end of the night but had such a great evening spending time with my family, and I still enjoyed plenty of leftovers the next day!

Now it's time to get back into regular weekday meals - and there's certainly nothing wrong with that, especially when it's something like this chicken with cheesy rice, broccoli, and sundried tomatoes!

This dish doesn't use too many ingredients, doesn't dirty many dishes, is reasonably healthy, and you might even have most of the ingredients in your house already.  And of course, it's ridiculously good and so comforting!

As much as I love Thanksgiving dinner, I don't think I could handle more than two nights of it in a row; this, however, I could eat every night and still love just as much!

(Please ignore my horrendous slicing of the chicken in these pictures - the light was quickly fading outside so I was in a hurry to finish it so I could go take pictures!)

Chicken and Cheesy Rice with Broccoli and Sundried Tomatoes

Adapted from Heat Oven to 350, Originally from Cooks Illustrated Best 30-Minute Meals

Serves 2-3

Ingredients:

2 boneless, skinless chicken breasts

Salt and pepper

2 teaspoons vegetable oil

1/2 large head of broccoli, chopped into florets

2 oz (about 1/2 cup loosely packed) sundried tomatoes, not packed in oil (from a bag)

3/4 cup instant enriched white rice (feel free to use brown rice if you prefer)

3/4 cup low-sodium, fat-free chicken broth

1/2 cup shredded cheddar cheese

Directions:

Trim any fat off the chicken breasts and season with salt and pepper.  Heat oil in a large nonstick skillet over medium-high heat.  Brown chicken well on one side, about 4-5 minutes, then transfer to a plate.

Meanwhile, bring water to a boil in a medium or large saucepan.  Add the broccoli florets and sundried tomatoes and blanch for 2 minutes.  Rinse with cold water and drain.  Chop sundried tomatoes into quarters, depending on the size.

After browning chicken, add rice and chicken broth to the skillet.  Nestle chicken into the rice with the browned side facing up.  Cover and cook over medium-low heat until liquid is absorbed, rice is cooked, and chicken is cooked through (thickest part of chicken registers 160 degrees), about 8-10 minutes.

Transfer chicken to a clean surface and slice into thin pieces.  Add the broccoli, sundried tomatoes, and cheddar into the rice mixture and mix until cheese is melted.  Season with salt and pepper to taste.  Divide rice mixture among plates and top with the sliced chicken.  Serve immediately.

Pasta with Chicken & Broccoli in a Mushroom White Wine Sauce

When I was looking through my hundreds of bookmarked recipes for a comforting, easy meal to make for dinner one night, I came across this pasta with roasted garlic, white cheddar, and wine sauce on Annie's Eats and it fit the bill perfectly. Most normal people would have made the recipe as written, because it looked pretty amazing. But because I can't seem to follow a recipe for the life of me, my brain immediately started whirring with ideas to change things up a little, and this is what I came up with!

Instead of making a butter-flour based sauce with chicken broth and a bit of white wine, I decided to use equal parts wine and broth, and I switched to a mushroom broth (and threw in some onions and mushrooms) so the sauce would have lots of flavour. I eliminated the butter because the cheese made the sauce thick and rich enough. I kept in the roasted garlic but added a bit of Dijon mustard for an extra kick. Finally, I threw in some sundried tomatoes for added flavour and texture.

Everything was so flavourful and combined into an amazing meal that tasted rich but was still reasonably healthy by my standards. The best part was the sauce, which you can't really see in the pictures because it absorbed into the ingredients pretty well, but it had such a deep flavour that really made the dish. It may seem like a lot of work to make this, but if you prepare a few things ahead of time, like the roasted garlic and chicken, then it's pretty easy to throw together. And of course, you can easily make it vegetarian by leaving out the chicken as there's plenty else going on in this pasta!

Hope you all have a fabulous weekend! Mine will be filled mostly with school work and housework, but I'm hoping to get out to enjoy the sun a bit - it's been gorgeous here lately!

Pasta with Chicken & Broccoli in a Mushroom White Wine Sauce

Adapted from a recipe originally from Good Things Catered (no longer active) and seen on Annie’s Eats

Makes 4-6 servings

Ingredients:

2 heads of garlic

1 tablespoon olive oil, divided

1 teaspoon Dijon mustard

1 large chicken breast

1 lb penne pasta (whole wheat or regular)

1 head of broccoli, chopped into florets

1 small onion, diced

8 oz pre-sliced white or crimini mushrooms, roughly chopped

1 cup dry white wine (I used Sauvignon Blanc)

1 cup mushroom stock (I made this from a bouillon cube, but if you can’t find it, you could substitute chicken stock)

1-1/2 cups grated sharp white cheddar cheese

1 tablespoon flour

Ground black pepper

1/2 cup diced sundried tomatoes (rehydrated if necessary)

Directions:

Preheat oven to 350°F.  Cut the ends off the two heads of garlic so that the cloves are exposed.  Drizzle the exposed cloves with a teaspoon of olive oil, then wrap the heads with aluminum foil and place on a baking sheet.  Roast in the preheated oven for about 1 hour.  Unwrap and let cool, then squeeze the garlic out of the skin and mash into a paste.  Mix the Dijon mustard into the garlic paste.  Set aside.

Heat a teaspoon of olive oil in a non-stick skillet over medium-high heat.  Cook chicken breast in the skillet for about 5-6 minutes per side, until cooked through.  Remove from heat and let rest a few minutes before slicing into small pieces. Set aside.

Bring a large pot of salted water to a boil.  Add pasta and cook for length of time specified on package.  Set chopped broccoli in a steamer basket over the boiling water and cover.  Steam for about 3 minutes until crisp-tender, then remove from heat.  When pasta is finished cooking, drain and set aside.

At the same time, heat a teaspoon of olive oil in a large saucepan over medium-high heat.  Add chopped onion and mushrooms and cook until soft, stirring often, about 5-7 minutes.  Add the roasted garlic paste and stir for about a minute.  Add the white wine and mushroom broth and bring to a boil.  Let simmer until reduced by about half, about 5-6 minutes, stirring occasionally.  Stir in the cheddar cheese until melted.  Add the flour and whisk the mixture over low heat, until thickened slightly.  Season generously with pepper.

Combine the pasta, chicken, broccoli, sundried tomatoes, and sauce in a large pot.  Heat briefly over low heat if not warm enough.  Serve warm.

Sesame Soy Spaghetti Squash with Broccoli and Edamame

After the rather indulgent caramel latte pancakes I last posted (not to mention the amount of pancakes I ate yesterday), I felt like I should post something healthier today. This sesame soy spaghetti squash with broccoli and edamame is a dish I’ve made quite a few times lately because it’s so healthy and really tasty!

I think the inspiration for this dish originally came from this steamed broccoli and squash with tahini dressing that I saw in a Whole Living magazine. I liked the idea but ended up changing everything around to my own tastes, so that the only parts of the original that really remained were the broccoli and tahini.

For my tahini sauce, I wanted to give it more of an Asian flavour with sesame and soy sauce. After a bit of experimentation, I came up with a sauce that I thought was full of flavour, and is filling and healthy from the addition of the tahini (sesame seed paste).

The first time I made the sauce, I paired it with steamed broccoli and sweet potato over brown rice (pictured below):

While I loved the sauce and veggies, I didn't like the way the rice absorbed all of the sauce and didn't think the textures of the dish were quite right.

So for my second try, I decided to make the same dish over soba noodles instead:

The soba noodles provided a much better base for both the sauce and the vegetables, and I really loved this version.

But a few days later I had a spaghetti squash to use up, so I decided to try the dish again, using the spaghetti squash as the base instead of soba noodles. Since I already knew that the sesame soy tahini sauce went well the sweet potatoes, I figured squash would also pair well with it.

If you've never tried spaghetti squash before, it's a lot like other winter squashes except that when the flesh is cooked, it scrapes off like strands of spaghetti! This makes it a great healthy and low-carb substitute for pasta - I've seen it in lots of recipes from basic tomato sauce with spaghetti squash to baked dishes with lots of other add-ins.

I used the cooked spaghetti squash "noodles" as the base for my latest version of this sesame soy tahini dish. I kept in the steamed broccoli but this time I added cooked edamame for protein. This combination turned out to be my favourite version of all, and was also the healthiest!

I think I've now found the dish I'm going to stick with, but if I experiment more in the future, I may try pairing the sesame soy sauce with salmon or chicken, I think that would go really well!

Sesame Soy Spaghetti Squash with Broccoli and Edamame

Makes 2 servings

Ingredients:

Sesame Soy Tahini Sauce:
3 tablespoons tahini (sesame seed paste)
2 tablespoons low-sodium soy sauce
1 tablespoon rice vinegar
1 teaspoon sesame oil
2 teaspoons honey
1 teaspoon minced fresh ginger
1 clove garlic, minced
Dash of cayenne pepper
1-2 tablespoons water

Half of a spaghetti squash
Half a head of broccoli, chopped into florets
1 cup frozen shelled edamame
Sesame seeds for topping
Salt and pepper

Directions:

Preheat oven to 400°F. Cut spaghetti squash in half and scoop out the seeds and pulp from the center. Place one half with the cut side facing down on a greased or lined baking sheet (keep other half wrapped in the fridge for another use). Roast for 30-40 minutes, or until tender - it may take longer, depending on the size of your squash. When done, use a fork to scrape the flesh off the skin and into a bowl (it will scrape off in strands, like spaghetti).

While the squash is cooking, prepare the remaining components:

Whisk together all ingredients for the sauce. Taste and adjust any seasonings to taste. If the sauce is too thick, add a bit more water to thin it out.

Place chopped broccoli in a steamer basket and steam over boiling water for 3-5 minutes, until crisp-tender and bright green. Set aside. Cook edamame according to package directions.

When all components are ready, divide spaghetti squash into two bowls, top with broccoli and edamame, and drizzle sesame soy tahini sauce overtop. Top with sesame seeds and season with salt and pepper, if desired.

This is best eaten on the day that it's made.

Reduced Fat Broccoli Cheese Soup

Since the weather has been getting colder, I’ve been craving warm and comforting meals for dinner, and nothing fits that craving better than a steaming hot bowl of homemade soup. Before I learned how to cook, boxed/canned soup was something that appeared frequently in my meals. Fortunately, I have since learned that making your own soup at home is so easy and tastes a thousand times better than the stuff that has been sitting on a shelf for who knows how long.

I’ve always loved broccoli cheese soup, but have never made it for myself. When I tried looking for recipes for it, I was a little shocked to see how much butter and cream went into most versions. I usually try to make my meals as healthy as possible when I’m just cooking for myself, and while broccoli cheese soup itself can never really be 100% healthy because cheese is an essential component, I knew I could at least find a lighter version. Fortunately, that’s where Cooking Light came in to save the day with the perfect recipe!

I still made quite a few changes to their recipe: I used sharp cheddar cheese instead of velveeta (which scares me a bit) and fresh broccoli instead of frozen; I replaced the 2% milk with skim milk, which I was worried wouldn’t work but the soup still came out really thick; and I doubled the garlic and pepper and added some mustard powder for extra flavour. I also processed all of the soup at the end instead of just a third of it as the recipe suggested, because I wanted the soup to be a little smoother.

The result was amazing! This soup was so cheesy, thick and comforting, and was also really easy to make. I was so amazed that a soup that is typically cream-based could still taste just as good when made with skim milk – I couldn’t even tell that it was low fat! I will definitely be making this often during the upcoming months – it’s the perfect thing to warm you up on a cold day!

This is my submission to Souper Sundays hosted by Deb at Kahakai Kitchen

Reduced-Fat Broccoli Cheese Soup

Adapted from Cooking Light

Serves 2-3

Ingredients:

1 tablespoon olive oil

1/2 cup chopped onion

2 garlic cloves, minced

1 1/2 cups fat-free, less-sodium chicken broth

3 cups chopped broccoli florets

1 1/4 cups skim milk

1/4 cup all-purpose flour

1/2 teaspoon black pepper

1/2 teaspoon mustard powder

1 1/4 cups shredded sharp or extra-sharp cheddar cheese

Directions:

Heat olive oil in a large non-stick saucepan over medium-high heat. Add onion and garlic and sauté 3 minutes or until soft. Add broth and broccoli. Bring mixture to a boil over medium-high heat. Reduce heat to medium and cook for 10 minutes.

In a medium bowl, whisk together the milk and flour until well blended. Add the milk mixture to the broccoli mixture in the saucepan. Cook for 5 minutes, stirring constantly, until mixture is slightly thick. Stir in pepper and mustard powder.

Remove from heat and stir in the cheese until it melts. Place the mixture in a food processor or blender (in batches if necessary) and process briefly, just until the large chunks are broken down so the mixture is smooth but with small chunks (an immersion blender would also work well here if you have one).

Serve immediately, topped with extra pepper and shredded cheese if desired.