Creamy Broccoli Soup
Step 0
A classic broccoli soup built on onion, garlic, broccoli, and potato, blended until velvety and finished with milk and Gruyere. Thick and creamy without needing a flour roux, and still moderate in calories for a cheese-based soup.
Step 1
Ingredients for creamy broccoli soup
- Butter, unsalted 1 tbsp (14.2 g)
- Garlic, cooked 2 cloves (6.0 g)
- Onion, cooked (white, yellow, or red) 1 large (128.0 g)
- Chicken broth cube, dry 1 cube (4.8 g)
- Water, for broth 1 L (1000.0 g)
- Additional water 1 1/2 cups (355.5 g)
- Broccoli, cooked from fresh (florets and stems) 3 large stalks (840.0 g)
- Potato, peeled and cooked (no skin) 2 medium (334.0 g)
- Salt 1 tsp (6.1 g)
- Black pepper, ground 1 tsp (2.3 g)
- Gruyere cheese, grated 1 1/2 cups (162.0 g)
- Whole milk 1 cup (244.0 g)
Step 2
How to make the soup
- Start the flavor base. Melt the butter in a large pot over medium heat. Add onion and garlic with a pinch of salt. Cook for 2–3 min until the onion softens and smells sweet.
- Build the soup. Add the chicken broth cube, the 1 L water, the additional water, broccoli, potato, salt, and black pepper. Bring to a simmer, cover, and cook for about 20 min until the broccoli and potato are very tender.
- Blend until creamy. Turn off the heat. Use a stick blender to purée the soup until smooth. If you use a stand blender, let the soup cool slightly and blend in batches with the lid vented.
- Finish with milk and cheese. Stir in the milk, then add the Gruyere in small handfuls, stirring until melted and smooth. Taste and adjust salt and pepper.
- Serve. Ladle into bowls. If you like, add a little extra grated cheese on top so it softens on contact with the hot soup.
Storage: Refrigerate in a closed container for up to 4–5 days. Freeze for up to 3 months. Reheat gently and avoid boiling once the cheese and milk are in, so the texture stays smooth.
Nutrition facts and macros
Macros & Calories
per 100 g
Calories
50.9 kcal
- Saturates: 1.40 g
- Sugars: 1.05 g
- Fiber: 1.20 g
- Salt: 0.40 g
See full macronutrient table (per 100 g)
| Nutrient | Amount | % RI |
|---|---|---|
| Energy | 213.3 kJ / 50.95 kcal | |
| Fat | 2.46 g | |
| Saturated | 1.40 g | |
| Monounsaturated | 0.70 g | |
| Polyunsaturated | 0.17 g | |
| Carbohydrate | 5.05 g | |
| Sugars | 1.05 g | |
| Starch | 1.78 g | |
| Fiber | 1.20 g | |
| Protein | 2.75 g | |
| Salt | 0.40 g | |
| Sodium | 167.19 mg |
Carbohydrates breakdown
| Nutrient | Amount | % RI |
|---|---|---|
| Total Carbs | 5.05 g | |
| Fiber | 1.20 g | |
| Starch | 1.78 g | |
| Sugars | 1.05 g | |
| Fructose | 0.29 g | |
| Glucose | 0.26 g | |
| Lactose | 0.38 g | |
| Sucrose | 0.09 g | |
| Maltose | 0.00 g | |
| Added Sugars | 0.00 g | |
| Sugar Alcohol | <0.01 g | |
| Net Carbs | 3.84 g |
Fat (lipids) breakdown
| Nutrient | Amount | % RI |
|---|---|---|
| Fat | 2.46 g | |
| Monounsaturated | 0.70 g | |
| Polyunsaturated | 0.17 g | |
| Omega-3 | 0.06 g | |
| Omega-6 | 0.05 g | |
| Saturated | 1.40 g | |
| Trans-Fats | 0.06 g | |
| Cholesterol | 7.79 mg |
Protein (amino acid) breakdown
| Amino acid | Amount | % RI |
|---|---|---|
| Protein | 2.75 g | |
| Alanine | 0.10 g | |
| Arginine | 0.13 g | |
| Aspartic acid | 0.25 g | |
| Cystine | 0.03 g | |
| Glutamic acid | 0.57 g | |
| Glycine | 0.07 g | |
| Histidine | 0.09 g | |
| Isoleucine | 0.13 g | |
| Leucine | 0.24 g | |
| Lysine | 0.22 g | |
| Methionine | 0.07 g | |
| Phenylalanine | 0.15 g | |
| Proline | 0.27 g | |
| Serine | 0.15 g | |
| Threonine | 0.10 g | |
| Tryptophan | 0.04 g | |
| Tyrosine | 0.13 g | |
| Valine | 0.18 g |
Key Micronutrients
top 15 by % RI, per 100 g
See full micronutrient table (per 100 g)
| Nutrient | Amount | % RI |
|---|---|---|
| B1 (Thiamine) | 0.04 mg | |
| B2 (Riboflavin) | 0.06 mg | |
| B3 (Niacin) | 0.32 mg | |
| B5 (Pantothenic Acid) | 0.29 mg | |
| B6 (Pyridoxine) | 0.10 mg | |
| Vitamin B12 | 0.13 µg | |
| Biotin | 0.26 µg | |
| Choline | 14.93 mg | |
| Folate | 31.49 µg | |
| Vitamin A | 40.82 µg | |
| Alpha-carotene | <0.01 µg | |
| Beta-carotene | 255.37 µg | |
| Beta-cryptoxanthin | 0.02 µg | |
| Lutein + Zeaxanthin | 294.44 µg | |
| Lycopene | 0.01 µg | |
| Retinol | 19.54 µg | |
| Vitamin C | 18.64 mg | |
| Vitamin D | 4.33 IU | |
| Vitamin E | 0.59 mg | |
| Vitamin K | 38.82 µg | |
| Calcium | 77.65 mg | |
| Copper | 0.05 mg | |
| Iodine | 2.87 µg | |
| Iron | 0.25 mg | |
| Magnesium | 11.85 mg | |
| Manganese | 0.09 mg | |
| Phosphorus | 64.34 mg | |
| Potassium | 140.20 mg | |
| Selenium | 1.47 µg | |
| Sodium | 167.19 mg | |
| Zinc | 0.41 mg |
Step 4
Health-oriented chef cues
- Volume for few calories: At about 51 kcal per 100 g, this soup is relatively low in energy for its volume, which can help you feel full while keeping calories moderate.
- Protein for a vegetable soup: Around 2.75 g protein per 100 g is not high like a meat-based soup, but for a broccoli and potato base it is a decent contribution, especially when combined with a protein-rich main meal.
- Broccoli micronutrient profile: With vitamin C, vitamin K, and calcium present in meaningful amounts, this is more than just a comfort soup. The vegetables and cheese contribute to both antioxidant support and bone health.
- Fat as a lever: Most of the fat and calories come from the butter, milk, and Gruyere. For a lighter version, reduce cheese slightly or use a bit less butter. For higher energy intake, keep the amounts as listed and pair with good bread.
- Sodium awareness: The broth cube, salt, cheese, and milk all add up to about 0.40 g salt per 100 g. If blood pressure is a concern, choose a low-sodium cube and reduce added salt, then lean more on pepper and cheese for flavor.
Note: Nutrition values are calculated for the exact ingredient list and amounts above. Any changes to butter, cheese, milk, or broth will shift calories, fat, and sodium most.
Step-by-step instructions
Step 1: Sauté the base
Melt 1 tbsp (14.2 g) butter in a soup pot. Add 1 large (128 g) onion and 2 cloves (6 g) garlic with a pinch of salt. Cook for 2–3 min until softened.
Step 2: Simmer broccoli and potato
Add the broth cube, 1 L water, the extra 1 1/2 cups (355.5 g) water, 840 g broccoli, 334 g potato, 1 tsp (6.1 g) salt, and 1 tsp (2.3 g) black pepper. Simmer for about 20 min until everything is tender.
Step 3: Blend and finish with milk and cheese
Blend the soup until smooth, then stir in 1 cup (244 g) whole milk. Add 1 1/2 cups (162 g) Gruyere a handful at a time, stirring until melted. Taste and adjust seasoning.
Creamy broccoli soup FAQs
- Can I use frozen broccoli?
- Yes. Use the same total weight and simmer until the broccoli is fully tender before blending.
- Is this soup suitable for meal prep?
- It keeps in the fridge for several days and also freezes well. Reheat gently so the milk and cheese do not split.
- How can I make it lighter?
- Use a bit less Gruyere and replace part of the whole milk with semi-skimmed milk. The texture stays creamy because the broccoli and potato provide natural thickness.
- Can I skip the cheese?
- The soup will still be creamy without cheese and the macros will change, especially fat and protein. The version here is built on the cheese and milk combination for both flavor and texture.
