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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Recipe Information
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)
Instructions
Prepare your vegetables by washing the broccoli and cauliflower and cutting them into florets.
Heat the olive oil in a large pot over medium heat.
Add the diced onion to the pot and sauté for 4-5 minutes until soft and translucent.
Stir in the minced garlic and cook for an additional 1 minute, being careful not to burn it.
Add the broccoli and cauliflower florets to the pot, followed by the vegetable broth. Stir to combine.
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.
Remove the pot from the heat and allow the soup to cool slightly before blending.
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.
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.
Warm the soup over low heat for 3-5 minutes, stirring occasionally, but do not let it boil.
Serve hot, garnished with freshly ground black pepper, a drizzle of olive oil, or a sprinkle of chopped parsley if desired.
Nutrition Facts
Calories |
415 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.0 g | 22% | |
| Saturated Fat | 2.3 g | 12% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2092 mg | 91% | |
| Total Carbohydrate | 53.9 g | 20% | |
| Dietary Fiber | 16.3 g | 58% | |
| Total Sugars | 17.5 g | ||
| Protein | 18.9 g | 38% | |
| Vitamin D | 2.5 mcg | 12% | |
| Calcium | 733 mg | 56% | |
| Iron | 5.5 mg | 31% | |
| Potassium | 2036 mg | 43% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
