A lower-calorie way to make Broccoli and Stilton Soup
Broccoli and Stilton Soup — with potato, beans and rye toast
Whole broccoli, potato and white beans make a vivid green soup finished with measured Stilton, about 410 kcal per serving.
Peeled stems and potato cook first, while florets are blanched briefly and blended in only after boiling stops. Stilton is crumbled at the end. The soup should stay vivid green and smooth, with small blue-cheese flecks and no grey colour, cream film or harsh overcooked smell.
What changes—and what stays
From with cream, butter and much Stilton often 600–850 kcal to 410 calories
Use broccoli stems, beans and potato for body, adding a small amount of Stilton only after blending. Fresh broccoli, blue Stilton, white pepper, nutmeg, lemon and rye toast balance green bitterness and salty umami.
| Part | Conventional | Lighter | Why |
|---|---|---|---|
| Core method | More added fat or a heavier proportion | Use broccoli stems, beans and potato for body, adding a small amount of Stilton only after blending | Fresh broccoli, blue Stilton, white pepper, nutmeg, lemon and rye toast balance green bitterness and salty umami. |
How the flavor stays
Fresh broccoli, blue Stilton, white pepper, nutmeg, lemon and rye toast balance green bitterness and salty umami.
A cost rule that survives inflation
Every part of the broccoli is used and white beans add inexpensive body, so ninety grams of cheese flavours six bowls.
Ingredients for 6
Measure first; timing is part of how this recipe uses less fat.
- 1.3 kgbroccoli with stems
- 600 gpotatoes
- 500 gwhite beans, drained
- 300 gonion
- 1.5 lvegetable stock
- 90 gStilton
- 300 gwholegrain rye bread
- 15 grapeseed oil
- 2lemons
Method
Each step includes heat, a visible cue, and a recovery.
Step 1 · follow the visible cue
Separate stems and florets
Peel tough fibres from the stems, dice them small and divide dry florets evenly
Look for: Stems are pale and fibre-free while florets are equal and dark green
Step 2 · follow the visible cue
Cook the pale base first
Simmer stems, potato, onion and beans until each piece crushes easily against the pan
Look for: The base is pale and fully tender without a strong overcooked cabbage smell
Step 3 · follow the visible cue
Blanch florets vivid green
Cook florets briefly in salted water and cool immediately before draining completely
Look for: The florets are intensely green and just tender with a clean fresh aroma
Step 4 · follow the visible cue
Blend cool and crumble cheese
Blend the base, add florets briefly, then crumble Stilton and lemon in off the heat
Look for: The soup is vivid and smooth with visible cheese flecks and no oily film
Calories at the same serving size
185 kcal · 31% lower estimated
The estimate uses the listed ingredients divided into 6 servings. Brand labels, trimming, and the amount left in the pan can change the result.
Keep the leftovers in the same spirit
Cool Broccoli and Stilton Soup within two hours and refrigerate in a sealed container for up to three days. Reheat only the amount required.
Cool Broccoli and Stilton Soup within two hours and refrigerate in a sealed container for up to three days. Reheat only the amount required.
Frequently asked questions
Can Broccoli and Stilton Soup be prepared a day ahead?
Yes. Keep crisp, fresh and starchy components separate, then combine only during gentle reheating. Cool Broccoli and Stilton Soup within two hours and refrigerate in a sealed container for up to three days. Reheat only the amount required.
What does the calorie figure for Broccoli and Stilton Soup include?
It covers one of the stated servings and only the listed ingredient quantities, not extra sides or sauces. Use broccoli stems, beans and potato for body, adding a small amount of Stilton only after blending.
- broccoli with stems1.3 kg
- potatoes600 g
- white beans, drained500 g
- onion300 g
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Recipe development and nutrition review: CaloNote Editorial
This editorial recipe uses ingredient-level nutrition estimates and reviewed cooking principles. It is not represented as physically test-cooked, and nutrition is approximate.
Published and last reviewed: August 25, 2026
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