Broccoli is king of the vegetables. It can help protect against cancer and is an excellent source of vitamin C and beta-carotene. Steaming is the best way of cooking vegetables to preserve their nutrients. Vitamins B and C are water soluble, so boiling broccoli almost halves its vitamin content.
Makes 4 portions
Suitable for freezing
• 40g leek, chopped
• 25g butter
• 1 large carrot (125g), peeled and chopped
• 1 pint unsalted vegetable stock or water
• 75g (3 oz) cauliflower, cut into florets
• 50g (2 oz) broccoli, cut into florets
• 50g frozen peas
• 60g grated Cheddar cheese
1. Melt butter in a saucepan and sauté the leek over a low heat for about 5 minutes or until softened but not coloured.
2. Add the carrot and pour over the stock or water and cook covered for 12 minutes. Add the cauliflower and broccoli florets and cover and cook for 3 minutes. Add the peas and cook for a further 3 minutes or until the vegetables are tender.
3. Remove from the heat and stir in the grated cheese until melted.
4. Puree the vegetables in an electric hand blender.
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