Module 14 · Breakfast & Lunch
Broccoli & Mature Cheddar Soup with Toasted Seeds
Broccoli & Mature Cheddar Soup with Toasted Seeds is a keto soup with 9.5 g net carbs, 21 g protein and 29 g fat per serving (383 kcal). It serves 4 and takes 35 minutes in total.
Velvety, deep-green broccoli soup with sharp mature cheddar melted in, finished with crunchy toasted pumpkin seeds. A lunch that warms you through.
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Allergens in this Ketogeni recipe: celery, milk. Includes listed optional alternatives; check actual ingredient labels and substitutions.
Yield: 4 servings · Active time: 15 min · Total time: 35 min
| Per serving | Amount |
|---|---|
| Net carbohydrates | 9.5 g |
| Protein | 21 g |
| Fat | 29 g |
| Energy | 383 kcal |
Nutrition figures are estimates, not medical advice. Check ingredient labels and weigh your own portions, especially when tracking a strict daily carbohydrate limit. How to interpret these estimates.
Ingredients
- 500 g organic broccoli, florets and peeled stems
- 1 piece small organic onion, chopped (about 80 g)
- 1 piece organic garlic clove
- 30 g organic butter
- 800 ml organic chicken or vegetable stock
- 100 ml organic double cream
- 120 g organic mature cheddar, grated
- 20 g organic pumpkin seeds, toasted
- 0.5 tsp salt, pepper and nutmeg
Step-by-step method
- Soften the onion and garlic in the butter for 6 minutes.
- Add the broccoli stems and stock, simmer 5 minutes, then add the florets and simmer 6 minutes more until just tender and still green.
- Blend until completely smooth.
- Return to low heat, stir in the cream and cheddar until melted; do not boil. Season.
- Serve topped with toasted pumpkin seeds and a few reserved tiny florets.
Chef’s tips
- Do not boil after adding cheese, or it turns grainy.
- Short cooking keeps the colour bright.
Variations
- Add a pinch of mustard powder with the cheese.
- Use cauliflower for a white version.
Storage
Keeps 3 days in the fridge; freezes well before the cheese is added.
Questions and answers
How many net carbs are in Broccoli & Mature Cheddar Soup with Toasted Seeds?
One serving has 9.5 g net carbohydrates, 21 g protein and 29 g fat (383 kcal). The recipe makes 4 servings. These figures are estimates; your own ingredients may differ.
Can I make Broccoli & Mature Cheddar Soup with Toasted Seeds ahead, store or freeze it?
Keeps 3 days in the fridge; freezes well before the cheese is added.
Which allergens are in Broccoli & Mature Cheddar Soup with Toasted Seeds?
It contains celery and milk, as listed by Ketogeni for this recipe. Always check the labels of the products you use.
Is Broccoli & Mature Cheddar Soup with Toasted Seeds gluten-free?
Yes. None of the ingredients contain gluten. Check the labels of processed ingredients such as stock or spices.
Can I vary Broccoli & Mature Cheddar Soup with Toasted Seeds?
Yes. Add a pinch of mustard powder with the cheese. Use cauliflower for a white version.