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Ingredients
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1 14-ounce can reduced-sodium chicken broth, or vegetable broth
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1 cup water
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1 pound broccoli crowns, trimmed and chopped (about 6 cups)
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1 14-ounce can cannellini beans, rinsed (see Tip)
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¼ teaspoon salt
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¼ teaspoon ground white pepper
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1 cup shredded extra-sharp Cheddar cheese
Directions
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Bring broth and water to a boil in a medium saucepan over high heat. Add broccoli, cover and cook until tender, about 8 minutes. Stir in beans, salt and pepper and cook until the beans are heated through, about 1 minute.
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Transfer half the mixture to a blender with half the cheese and puree. (Use caution when pureeing hot liquids.) Transfer to a bowl. Repeat with the remaining broccoli mixture and cheese. Serve warm.
Tips
Tip: While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. (These recipes are analyzed with rinsed, regular canned beans.) Or, if you have the time, cook your own beans from scratch.
Nutrition Facts (per serving)
152 | Calories |
7g | Fat |
15g | Carbs |
11g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 6 | |
Serving Size 1 cup | |
Calories 152 | |
% Daily Value * | |
Total Carbohydrate 15g | 5% |
Dietary Fiber 6g | 20% |
Total Sugars 2g | |
Protein 11g | 22% |
Total Fat 7g | 9% |
Saturated Fat 4g | 21% |
Cholesterol 20mg | 7% |
Vitamin A 1242IU | 25% |
Vitamin C 57mg | 63% |
Folate 102mcg | 25% |
Sodium 558mg | 24% |
Calcium 205mg | 16% |
Iron 2mg | 9% |
Magnesium 19mg | 4% |
Potassium 491mg | 10% |
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.