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Calcium-Rich: Broccoli Bean Soup

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Soups/stews Vegetables


  • 1 tb Vegetable oil
  • 1 c Onion, chopped
  • 2 Garlic cloves, chopped
  • 4 c Broccoli, coarsely chopped
  • 2 1/2 c Chicken stock
  • 1 Potato, peeled and diced
  • 1 c Canned white pea beans [Navy] drained
  • 1 1/2 c Light Cheddar, shredded
  • 1 c 1% milk
  • 1/4 ts Salt
  • 1/4 ts 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?"
From Gemini's MASSIVE MealMaster collection at