Low Fat Broccoli and Cauliflower Soup
Indulge in a comforting bowl of Low Fat Broccoli and Cauliflower Soup, a healthy and flavorful option perfect for those seeking a light yet satisfying meal. This velvety, dairy-free soup combines the natural creaminess of blended broccoli and cauliflower with the subtle nuttiness of unsweetened almond milk, all brought together with a hint of garlic, onion, and a touch of nutmeg for added depth. Made with low-sodium vegetable broth and just a tablespoon of olive oil, it’s a heart-healthy choice that’s both nutritious and delicious. With minimal prep and a cook time of under 30 minutes, this wholesome recipe is ideal for quick weeknight dinners or meal prep. Serve it piping hot and garnish with fresh herbs or a dash of olive oil for an elegant finish. Perfect for vegetarians, vegans, or anyone craving a light, low-fat, and nutrient-packed dish!
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Ingredients
- 300 grams Broccoli florets
- 300 grams Cauliflower florets
- 1 tablespoon Olive oil
- 1 medium Onion, diced
- 2 Garlic cloves, minced
- 4 cups Low-sodium vegetable broth
- 1 cup Unsweetened almond milk (or any low-fat milk alternative)
- 0.5 teaspoons Salt
- 0.25 teaspoons Black pepper
- 0.125 teaspoons Ground nutmeg (optional)
Directions
Step 1
Prepare your vegetables by washing the broccoli and cauliflower and cutting them into florets.
Step 2
Heat the olive oil in a large pot over medium heat.
Step 3
Add the diced onion to the pot and sauté for 4-5 minutes until soft and translucent.
Step 4
Stir in the minced garlic and cook for an additional 1 minute, being careful not to burn it.
Step 5
Add the broccoli and cauliflower florets to the pot, followed by the vegetable broth. Stir to combine.
Step 6
Increase the heat and bring the mixture to a boil. Once boiling, reduce the heat to low, cover the pot with a lid, and let it simmer for 15-20 minutes, or until the vegetables are tender.
Step 7
Remove the pot from the heat and allow the soup to cool slightly before blending.
Step 8
Using an immersion blender, blend the soup until smooth. Alternatively, transfer the soup in batches to a blender and blend until creamy, taking care not to overfill the blender.
Step 9
Return the blended soup to the pot and stir in the almond milk. Season with salt, black pepper, and a pinch of nutmeg if desired.
Step 10
Warm the soup over low heat for 3-5 minutes, stirring occasionally, but do not let it boil.
Step 11
Serve hot, garnished with freshly ground black pepper, a drizzle of olive oil, or a sprinkle of chopped parsley if desired.
Nutrition Facts
| Serving size | (1923.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 414.8 |
| Total Fat 17.0g | 0% |
| Saturated Fat 2.3g | 0% |
| Polyunsaturated Fat 1.3g | |
| Cholesterol 0mg | 0% |
| Sodium 2092.5mg | 0% |
| Total Carbohydrate 53.9g | 0% |
| Dietary Fiber 16.3g | 0% |
| Total Sugars 17.5g | |
| Protein 18.9g | 0% |
| Vitamin D 100.0IU | 0% |
| Calcium 733.3mg | 0% |
| Iron 5.5mg | 0% |
| Potassium 2035.6mg | 0% |
Source of Calories