A Healthier Version of Creamy Cheddar Soup — Just 250 Calories!
A Healthier Version of Creamy Cheddar Soup — Just 250 Calories!
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    Cheddar soups are known for being creamy and rich but also come with a lot of calories and saturated fat. For a lighter twist on this favorite, try our simple-to-make cheddar-cauliflower soup. It's easy to throw together on a weeknight, and even better as healthy leftovers for lunch the next day. Cheddar-Cauliflower SoupFrom Eating Well Ingredients2 tablespoons extra-virgin olive oil 2 large leeks, white and light green parts thinly sliced and rinsed 4 cups chopped cauliflower florets (from 1 medium head) 2 1/2 cups low-fat milk, divided 2 cups water 1 bay leaf 1 teaspoon salt 1/2 teaspoon white or black pepper 3 tablespoons all-purpose flour 1 1/2 cups shredded extra-sharp cheddar cheese 1 tablespoon lemon juice Directions Heat the oil in a large saucepan over medium heat. Add the leeks and stir until very soft, about five minutes. Add cauliflower, two cups milk, water, bay leaf, and salt and pepper. Bring to a boil over medium-high heat, stirring often. Reduce heat to a simmer, cover, and cook, stirring occasionally, until the cauliflower is soft, about eight minutes. Meanwhile, whisk the remaining 1/2 cup milk and flour in a small bowl. When the cauliflower is soft, remove the bay leaf and stir in the milk mixture. Cook over medium-high heat, stirring, until the soup has thickened slightly, about two minutes more. Remove from the heat. Stir in cheese and lemon juice. Serves six. Information Category Soups/Stews, Cream Cuisine North American Average ( votes): Print recipe

    Ingredients

    • 2 tablespoons extra-virgin olive oil
    • 2 large leeks, white and light green parts thinly sliced and rinsed
    • 4 cups chopped cauliflower florets (from 1 medium head)
    • 2 1/2 cups low-fat milk, divided
    • 2 cups water
    • 1 bay leaf
    • 1 teaspoon salt
    • 1/2 teaspoon white or black pepper
    • 3 tablespoons all-purpose flour
    • 1 1/2 cups shredded extra-sharp cheddar cheese
    • 1 tablespoon lemon juice

    Instructions

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    Nutritional Info
    • Servings Per Recipe: 1
    • Amount Per Serving
    • Calories: 3684 % Daily Value *
    • Total Fat: 112 g 172.74%
    • Saturated Fat: 54 g 269.85%
    • Trans Fat: 0 g %
    • Cholesterol: 250 mg 83.34%
    • Sodium: 4358 mg 181.6%
    • Calcium: 3304 mg 330.42%
    • Potassium: 48 mg 1.38%
    • Magnesium: 0 mg 0%
    • Iron: 3 mg 15.56%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 500 g %
    • Dietary Fiber: 9 g 36.44%
    • Sugar: 468 g
    • Protein: 113 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 2 g
    • Vitamin A 40.36%
    • Vitamin C 284.15%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat20
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs31
    • Exchange - Starch1
    • Exchange - Vegetables4
    • Exchange - Lean Meat6
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total4 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy11 c
    • MyPlate - Protein Total0 oz-eq