Broccoli Cheddar Soup

Ingredients

• 2 tbsp (30 ml) olive oil
• 1 medium (110 g) yellow onion, diced
• 2 medium (122 g) carrots, coarsely grated
• 5 cups (455 g) broccoli florets
• 1 1/2 cups (270 g) cannellini beans, no salt added, rinsed
• 3 cups (720 ml) water
• 2 cups (480 ml) nonfat milk
• 1 1/2 cups (339 g) low-fat cottage cheese, 1%
• 1 tsp (5 g) Dijon mustard
• a pinch of ground nutmeg
• 2 oz (57 g) sharp cheddar, shredded

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Method

1. Warm the oil in a 5-quart (4.7L) pot over medium heat and cook the onion and carrots for 5 minutes, until soft and just turning golden.
2. Add the broccoli, beans and water, bring to a gentle bubble and cook for 10 minutes, until the broccoli stems are tender to a knife. Lift out 2 cups of the smallest florets and set them aside.
3. Take the pot off the heat and let it cool for 5 minutes. Add the milk, cottage cheese, Dijon and nutmeg and blend with a stick blender until smooth and thick.
4. Return the florets and warm over low heat for 3 minutes without letting it boil. Stir in most of the cheddar a handful at a time until melted and top each bowl with the rest.