Ingredients
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4 cups broccoli florets
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4 cups cauliflower florets
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4 cups baby spinach
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3 cups low-sodium chicken broth or low-sodium vegetable broth
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½ cup chopped shallots
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½ cup whole milk
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½ teaspoon salt
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1 cup shredded Cheddar cheese
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2 tablespoons chopped fresh flat-leaf parsley
Directions
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Bring a large pot of water to a boil over high heat. Add broccoli and cauliflower; cook for 3 minutes. Remove 2 cups of the broccoli and cauliflower florets with a slotted spoon; set aside. Add spinach to the pot; cook until the broccoli and cauliflower are tender and the spinach has wilted, about 2 minutes. Drain. Working in batches if needed, transfer the mixture to a blender; add broth and shallots. Secure the lid on the blender and remove the center piece to allow steam to escape. Place a clean towel over opening. Process until smooth, about 30 seconds. (Use caution when blending hot liquids. Alternatively, transfer the drained broccoli and cauliflower back to the pot; add broth and shallots and process using an immersion blender.)
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Return the pureed soup to the pot. Stir in milk and salt. Cook over medium-high heat, stirring occasionally, until steaming, about 2 minutes. Remove from heat. Ladle evenly into 8 bowls; top with the reserved broccoli-cauliflower mixture, cheese and parsley.
Nutrition Facts (per serving)
133 | Calories |
6g | Fat |
13g | Carbs |
9g | Protein |
Nutrition Facts | |
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Servings Per Recipe 8 | |
Serving Size 1 cup | |
Calories 133 | |
% Daily Value * | |
Total Carbohydrate 13g | 5% |
Dietary Fiber 3g | 10% |
Total Sugars 3g | |
Protein 9g | 18% |
Total Fat 6g | 8% |
Saturated Fat 3g | 16% |
Cholesterol 16mg | 5% |
Vitamin A 3534IU | 71% |
Vitamin C 71mg | 78% |
Folate 72mcg | 18% |
Sodium 323mg | 14% |
Calcium 189mg | 15% |
Iron 2mg | 12% |
Magnesium 50mg | 12% |
Potassium 489mg | 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.