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Cream of Broccoli Soup

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  • 1 1/2 cups water
  • 3 cups finely chopped fresh broccoli
  • 2 teaspoons canola oil
  • 1 cup chopped onion
  • 1 tablespoon chopped garlic
  • 1 tablespoon flour
  • 3 cups fat free (skim) milk
  • 1/2 teaspoon celery seeds
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/8 teaspoon cayenne pepper
  • 3/4 cup Parmesan cheese


Combine the water and the broccoli and boil over medium heat for 10 minutes. Remove from the heat and set aside.

In a large skillet, heat the oil and sauté the onion and garlic until translucent, about 5 minutes. Add the flour to the skillet, stirring constantly to mix. Add the liquid from the broccoli and cook until thickened, about 10 minutes. Add the milk, broccoli and spices and stir well.

Cook until hot, but do not allow the milk to boil. Top each serving with 1 teaspoon Parmesan cheese.

Yield: 1 cup per serving

Nutritional Facts

  • Calories: 146
  • Fat: 5 g
  • Saturated Fat: 2 g
  • Cholesterol: 10 mg
  • Sodium: 370 mg
  • Calcium: 35.5% Daily Value
  • Protein: 11 g
  • Carbohydrates: 15 g

Recipe created for 3-Every-Day™ of Dairy by Hebni Nutrition Consultants, creators of the Soul Food Pyramid.

Keep your culinary repertoire filled with nutritious and delicious dairy recipes provided by the National Dairy Council ©. Learn how easy it is to incorporate three servings of low-fat or fat-free dairy products in your daily diet.