greens and cheddar soup.

Greens and Cheddar Soup

Packed with nutrient-rich vegetables, it blends creamy cauliflower with hearty broccoli and kale for a beautifully balanced taste. The toppings of toasted almonds and crispy chickpeas add a crunchy finish that makes each spoonful satisfying. It takes around 25 minutes to prepare and cook, especially if you use pre-chopped or frozen broccoli and cauliflower. It serves 4.

Ingredients

• 2 sticks of celery, chopped

• 300g pre-chopped or frozen broccoli florets

• 250g pre-chopped or frozen cauliflower florets

• Large handful of kale or cavolo nero, stems removed

• 1 leek, sliced

• 2 garlic cloves, minced

• A few sprigs of fresh thyme, leaves picked

• 250ml milk (preferably whole milk to prevent splitting)

• 350ml water

• 1 stock cube of choice (chicken or vegetable)

• 60g smoked cheddar cheese, grated

• 1 heaped teaspoon wholegrain mustard

• Salt and a pinch of black pepper, to taste

• 1 heaped tablespoon silken tofu

• Olive oil, for sautéing

• 2 tablespoons almonds

• ½ tin (around 200g) chickpeas, drained and patted dry

Method

1. Preheat the air fryer to 180°C. Toss the chickpeas with a drizzle of olive oil and a pinch of salt and pepper. Air fry for 12–15 minutes, shaking halfway through, until golden and crisp. Add the almonds for the final 3–4 minutes to toast them lightly. Remove and set aside.
   
   
2. Heat a little olive oil in a large pot and sauté the leek, celery, and garlic for about 5 minutes until softened. Add the broccoli, cauliflower, and thyme, and cook for another 3–4 minutes. Dissolve the stock cube in 350ml water and pour it into the pot with the mustard. Bring to a gentle simmer.
   
   
3. Pour in the milk, keeping the heat low so it doesn’t boil. Simmer for 10–12 minutes until the vegetables are tender. Add the kale or cavolo nero and cook until wilted.
   
   
4. Remove from the heat, add the cheddar and silken tofu, and blend until smooth and creamy using a high-speed blender or a stick blender. If using a jug blender, blend in batches and leave the lid slightly open to release steam safely.
   
   
5. Season with salt and black pepper, then ladle into bowls. Top with the crispy chickpeas and toasted almonds, and serve immediately with a slice of warm sourdough or your favourite crusty bread.

Gut Health Benefits

Kale is rich in polyphenols and glucosinolates, compounds that promote beneficial bacteria such as Bifidobacterium and Lactobacillus, helping to support a balanced gut environment and modulate inflammation. Cauliflower contributes sulforaphane, which protects gut cells from oxidative stress and helps maintain the integrity of the intestinal barrier. Its natural vitamin C and choline content also support mucin production, keeping the gut lining strong and resilient.