Broccoli-Cheese Chowder

4.4

(26)

26 Reviews

This satisfying remake of broccoli chowder benefits from the creamy texture of cooked potatoes and smooth, tangy reduced-fat sour cream instead of getting its richness from as much as a cup each of cream and cheese. Not only is the flavor vibrant, but a single serving gives you over half of the daily recommendation for vitamin C.

EatingWell Test Kitchen

Updated on April 22, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Sylvia Geiger, M.S., RD

Cook Time:

45 mins

Additional Time:

20 mins

Total Time:

1 hr 5 mins

Servings:

Yield:

6 servings, 1 cup each

Nutrition Profile:

High-Calcium Bone-Health Healthy Pregnancy Healthy Immunity High-Fiber Vegetarian Low-Calorie

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Ingredients

1 tablespoon extra-virgin olive oil
1 large onion, chopped
1 large carrot, diced
2 stalks celery, diced
1 large potato, peeled and diced
2 cloves garlic, minced
1 tablespoon all-purpose flour
½ teaspoon dry mustard
⅛ teaspoon cayenne pepper
2 14-ounce cans vegetable broth, or reduced-sodium chicken broth
8 ounces broccoli crowns, (see Ingredient Note), cut into 1-inch pieces, stems and florets separated
1 cup shredded reduced-fat Cheddar cheese
½ cup reduced-fat sour cream
⅛ teaspoon salt

Directions

Heat oil in a Dutch oven or large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring often, for 2 minutes.
Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more. Transfer 2 cups of the chowder to a bowl and mash; return to the pan.
Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through, about 2 minutes. Season with salt.

Tips

Make Ahead Tip: Prepare through Step 2. Cover and refrigerate for up to 2 days or freeze for up to 2 months.

Ingredient note: Most supermarkets sell broccoli crowns, which are the tops of the bunches, with the stalks cut off. Although crowns are more expensive than entire bunches, they are convenient and there is considerably less waste.

Originally appeared: EatingWell Magazine, Winter 2004

Nutrition Facts (per serving)

199	Calories
9g	Fat
23g	Carbs
9g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 1 cup
Calories 199
% Daily Value *
Total Carbohydrate 23g	8%
Dietary Fiber 4g	14%
Total Sugars 5g
Protein 9g	18%
Total Fat 9g	12%
Saturated Fat 4g	21%
Cholesterol 21mg	7%
Vitamin A 2634IU	53%
Vitamin C 36mg	40%
Folate 41mcg	10%
Sodium 623mg	27%
Calcium 331mg	25%
Iron 1mg	4%
Magnesium 28mg	7%
Potassium 436mg	9%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Broccoli-Cheese Chowder

Ingredients

Directions

Tips

Nutrition Facts (per serving)

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