Ingredients (6 Servings)

• 2 red bell peppers
• 2 teaspoons olive oil
• 1 medium onion, diced
• 1 cup chopped cauliflower
• 1 clove garlic, minced
• 2½ cups no-salt-added chicken broth or stock
• ½ cup reduced-fat (2%) evaporated milk
• 12 tablespoons reduced-fat shredded Cheddar cheese, divided
• 8 tablespoons finely chopped green onions, divided

    Method

    Wash your hands before you start.

      1. Roast the peppers: Broil the bell peppers until blackened in spots (about 30–40 min), then steam in a covered bowl for 10 min. Peel, deseed, and chop.

      2. Sauté aromatics: Heat oil in a large pot over medium-high. Add onion, cauliflower, and garlic, cook until lightly browned (~7 min).

      3. Simmer veggies: Add broth and evaporated milk. Bring to a boil, then reduce heat and simmer (covered) until vegetables are tender (8–10 min).

      4. Blend for creaminess: Transfer half the soup + peppers to a blender and puree until smooth. Return to pot and add the remaining roasted peppers.

      5. Add cheese & flavor: Simmer gently, then remove from heat. Stir in 6 tbsp of cheese and 2 tbsp of green onions until the cheese melts.

      6. Serve: Ladle into bowls and top with remaining cheese and green onions.

    Nutrition (per ¾ cup serving)

• Calories: 140
• Fat: 4.5 g
• Saturated Fat: 1.5 g
• Protein: 10 g
• Carbohydrate: 13 g
• Fiber: 3 g
• Sodium: 260 mg

    GEMS Tips for Healthier Comfort

• Up the veggies: Add more cauliflower or blend in cooked carrots for extra fiber and nutrients with minimal calories.
• Lower sodium: Use low-sodium broth and reduced-salt cheese to keep this heart healthier and diabetes-friendly.
• Pair smartly: Serve with a side salad or whole-grain crackers to create a balanced meal.
• Season to taste: Fresh herbs like parsley or a pinch of black pepper can boost flavor without added sugar or salt.

    GEMS Takeaway:
This creamy cheddar soup delivers satisfying flavor with a balanced nutrition profile that aligns with mindful eating, a perfect example of how comfort foods can be reimagined for health without sacrificing taste.