Broccoli Chowder….Zesty, Low Fat, Vegetarian, & Loaded with Vitamins!

This flavor-filled one-pot wonder is quick to make and is hearty enough to serve with a salad for a main dish. Though I rarely cook a dish without a goodly infusion of green herbs, (I grow my own within steps of the kitchen door) this recipe simply doesn't need anything more than the rich flavors of the vegetables and very minimal dry spices. I've tried a lot of chowders and cream soups, but the "secret" spices you'd never expect in a chowder make this soup delightfully different, and a cut above all others I've tried. I got the idea from a creamed corn soup I enjoyed in a vegetarian restaurant, where the cook was kind enough to share her spice secret. I wanted to make something with less sugar and starch content and more healthy attributes. This recipe turned out perfect the very first try and I haven't altered it since. It's uncomplicated enough for beginners, great for building confidence in the kitchen.

1 tablespoon olive oil, extra virgin is best

1 large onion chopped

½ cup diced or sliced carrots

½ cup diced or sliced celery

1 ½ cups peeled and diced potatoes

2 to 4 cloves of garlic, minced (more is better in my book!)

½ teaspoon cayenne pepper (to taste, cayenne gets stronger when cooked

½ teaspoon dried mustard, or 1 teaspoon of prepared mustard

3 ½ cups vegetable broth (2 14 oz. cans)....you can use chicken broth

8 to 10 oz of broccoli crowns, cut in 1" pieces, separate stems from florets

1 cup grated cheddar cheese (reduced fat is okay)

½ cup low or no fat sour cream

Salt to taste if needed

In a enameled, stainless steel, or cast iron Dutch oven (large pot) heat oil over medium heat and sauté onion, carrot and celery about 5 min. Add potato & garlic stirring often, cook for 2 to 3 min.

Stir in flour, mustard, cayenne...cook 2 min. stirring often. Add broth & broccoli STEMS, cook 10 min. stirring occasionally. Stir in broccoli florets and cook till tender...no more than 7 min..

Transfer about 2 cups to a bowl, mash, (by hand or with an immersion blender and return to soup, stir.  

Stir in cheddar cheese and low fat sour cream, until cheese is melted. Taste for salt, add if needed.

Garnish if you like.... a little shredded cheese, or a few toasted slivered almonds or chopped chives.

Plain yogurt can be used in place of the sour cream....but it's not quite as good.

I serve this as a filling & healthy dinner with my No-knead Bread, and a salad....maybe with my Sesame Mustard salad dressing. Both recipes are posted here in my hubpages.

Can be refrigerated for a few days or frozen for 2 to 3 months. I say, if you're going to make, it make enough for freezing.

I always prepare, cook, serve & store food in glass, ceramic, stoneware, or stainless steel. (Cooking in cast iron will also add iron to your diet.) Plastic and non-stick surfaces can leach chemicals. Never use plastic containers or cover food with cling wrap when you heat food in the microwave.