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What you need
- 1 tbsp olive oil or butter
- 1 onion, chopped
- 2 garlic cloves, crushed
- 1 head broccoli (about 350g), in florets
- 750ml vegetable or chicken stock (stock cubes usually contain celery; use a gluten free one if you need to)
- 200ml milk
- 100g mature cheddar, grated
- Salt and black pepper
How to make it
- Step 1
Soften the onion in the oil or butter for 5 minutes, then add the garlic for 1 minute.
- Step 2
Add the broccoli and stock and simmer for 8 to 10 minutes until tender.
- Step 3
Blend until smooth and stir in the milk.
- Step 4
Take off the heat, stir in the cheddar until melted and season.
Nutrition per serving
| Per serving | Amount |
|---|---|
| Energy | 214 kcal |
| Protein | 11 g |
| Carbohydrate | 11 g |
| Fat | 14 g |
| Fibre | 2.9 g |
| Sodium | 795 mg |
Make it your own
- Dairy free: use a plant milk and a vegan cheese alternative (check the label).
- More protein: Stir in a tin of drained white beans or a handful of red lentils, add cooked chicken or tofu, or scatter seeds or chopped nuts on top.
- Softer textures: Cook the vegetables until very soft and blend until completely smooth.
- Less salt: Use a low salt stock or water, skip added salt and season with herbs, pepper and spices.
- Dairy free or vegan: Use an unsweetened plant milk, coconut or oat cream, and check any cheese alternative.
- More fibre: Add extra vegetables, beans or lentils, or serve with wholegrain bread.
- Low FODMAP: Use garlic-infused oil and the green tops of spring onions in place of onion and garlic.
This recipe fits these eating styles by the numbers and the ingredients: Keto, Low carb, High fat, Mediterranean.
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