Easy Broccoli and Cauliflower Soup – The True Superfood (5 min prep!)

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You’d be forgiven if you think we’re obsessed with broccoli and cauliflower.

Not only do we now have broccoli and cauliflower soup, we also have a broccoli and cauliflower salad, and a roasted Mediterranean broccoli and cauliflower bake. That’s a lot of broccoli and cauliflower. And you know why?

Because it rocks. It’s that simple.

It’s tasty, it’s filling, it’s nutrient dense and it’s cheap.

Superfoods get shouted about all the time. Like a z-list celebrity they rise and fall from grace; sometimes you can get hold of them, sometimes you can’t. Prices tend to stay high, however.

What makes them so super, anyway?

Broccoli and cauliflower don’t cause anywhere near the excitement the latest grain or berry that grows only in moonlight on the mysterious plains near the magical waterfall does, but they should.

Both are cruciferous vegetables and are incredibly high in nutrients and vitamins. But we’ve talked about this before. You can find all the veggie goodness details and research right here and here.

What I’m more interested in today is the cooking method.

Boiling? Roasting? Steaming? Frying?

Although all forms of cooking result in some loss of vitamins within vegetables, it is generally regarded that steaming is one of the best ways to cook veg, and boiling is not.

That’s mostly because the water soluble vitamins in veg will leak out into the water when boiled. Then they’ll be poured down the plughole when the veg is ready.

But not if you make soup! Those lovely vitamins will be retained and eaten – by you. Pretty awesome, huh?

So, make broccoli and cauliflower soup and enjoy the vitamins and nutrients at their best.

How to eat broccoli and cauliflower soup

Our filling and healthy broccoli cauliflower soup is versatile and can be eaten on different occasions.

You can have it as a wholesome meal with a side of whole-grain toast and green salad. It can also be an appetizer, which will stop you from eating more for the main course.

Cheddar cheese will make this broccoli and cauliflower soup extra creamy and flavourful. You can also use some cream as an alternative or just keep it vegan with nutritional yeast.

Broccoli – always a great idea

Broccoli is one of the foremost vegetables to come to mind when thinking about green vegetables rich in nutrients.

This superfood contains many vitamins and minerals vital to our health – vitamins A (in the form of carotenoids), B (especially folate), C, E, K, and phosphorus, calcium, iron, zinc, magnesium, potassium, and selenium.

100 grams of broccoli provides 34 calories, 2.8 g of protein, 2.6 g of dietary fiber, and has 89% water content.

The high fiber and water content reduce appetite and increase overall satiety. So this broccoli and cauliflower soup can help you to fill up and support your weight loss goals.

In addition to that, the high fiber content in broccoli draws helps to slow down absorption of food which can contribute to improved cholesterol and blood sugar readings. One review showed improved insulin resistance in type 2 diabetes patients who consumed broccoli sprouts daily for a month.

Perks of being a cauliflower

Cauliflower is also powered by vitamins – B (folate), C, K, and minerals – phosphorus, biotin, potassium, and magnesium.

100 grams of cauliflower provides 25 calories, 1.9 g of protein, 2 g of dietary fiber, and has 92% water content.

Just like broccoli, cauliflower is high in fiber and water content and promotes fullness. The fiber also supports digestive health by improving bowel functions.

There are many interesting ways to serve cauliflower – roasted or steamed as a side dish, fried, baked with cheese, as the main ingredient in a curry.

Broccoli-cauliflower duo for weight loss

In this broccoli and cauliflower soup recipe, two powerful vegetables come together to help you on your weight loss journey (more vegetarian weight loss soups this way!). They both offer a nutrient-rich profile with enough fiber and water to promote satiety.

It’s very important to make certain that all the calories you consume have nutritional value, especially while losing weight. This healthy broccoli and cauliflower soup recipe takes care of that.

More than 50 studies concluded that increasing fiber intake by 14 g a day over about four months provided a 10% decrease in daily caloric intake and body weight loss of 2 kg.

This creamy broccoli and cauliflower soup can slow down your digestion thus reducing calorie intake throughout the day (it’s one of our favorite filling low calorie soups for a reason!).

If you want to lose weight on a vegetarian diet and learn more healthy veggie recipes, check out our free vegetarian weight loss meal plan.

Hope you enjoy making our cheesy broccoli cauliflower soup and getting all the nutrients that come with it. Share your thoughts and ideas with us!

What our readers are saying

Just what I wanted – quick, easy and nutritious! Made it with mainly broccoli as only had a tiny bit of cauliflower left. Roasted a tin of chickpeas and threw them in at the end with the cheese instead of crutons. Delicious!

Kate ⭐⭐⭐⭐⭐

Yummmmmm currently spooning a bowl of this deliciousness into my face right now!!! I didn’t have any basil so left that out, used dry thyme instead of fresh, used a shake of celery salt, and 2 tbsp of nutritional yeast in place of the cheddar. Thank you for a delish recipe! Going into the staples ❤️

Lisa ⭐⭐⭐⭐⭐

Great soup! Added Parmesan instead of Cheddar as I like it more salty. You have earned another devoted follower!

Ioanna ⭐⭐⭐⭐⭐

Easy Broccoli and Cauliflower Soup

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4.59 from 120 votes

Make the most out of your veg with this Broccoli and Cauliflower Soup – tasty, easy, healthy, full of vitamins and only five mins to prep!

Cook ModePrevent your screen from going dark

Diet: egg-free, gluten-free

Prep Time:5 minutes minutes

Cook Time:20 minutes minutes

Total Time:25 minutes minutes

Servings:3

Calories:258kcal

Author: HurryTheFoodUp

Equipment

• Hand blender
• Pot
• Knife
• Cutting board

Ingredients

• 1 onion
• 1 tsp olive oil
• ½ broccoli (2 cups, chopped, frozen is fine too)
• ½ cauliflower (2 cups, chopped, frozen is fine too)
• 4 cups vegetable broth (4 cups = 1 liter)
• 1 cloves garlic
• 1 tbsp dijon mustard
• Salt and pepper to taste
• 1 tsp thyme, fresh (dried is fine too)
• 1 tbsp basil, fresh (dried is fine too)
• 1 cup cheddar cheese or ⅔ cup low fat cream (⅔ cup = 175ml)

Optional:

• 1 tbsp nutritional yeast (to keep it vegan – an excellent and low fat alternative to cheese or cream)
• 1 tbsp parsley, dried (or chives)

US CustomaryMetric

Get Recipe Ingredients

Instructions

• Slice the onion into rings and throw it in a big pan with the olive oil.
  1 onion, 1 tsp olive oil
  
• Cook on a low-medium for 3 minutes. Chop the garlic roughly and cook for another minute.
  1 cloves garlic
• In the meantime, roughly chop the broccoli and cauliflower.
  ½ broccoli, ½ cauliflower
• Make the veggie stock as per packet instructions.
  4 cups vegetable broth
• Throw the broccoli and cauliflower into the pan.
  
• Add the stock and simmer for fifteen minutes.
• Turn the heat off and add the cheddar cheese. Hold just a little cheddar cheese back for serving. Add the thyme, basil and mustard. Give it all a good stir and let the flavours mix together for a few minutes.
  1 tsp thyme, fresh, 1 tbsp basil, fresh, 1 cup cheddar cheese, 1 tbsp dijon mustard
• Finally, use a hand blender and give it a blend!
  
• Serve with fresh bread and a few herbs of choice for garnish.

NOTES

Our love for broccoli doesn’t end there. Check out this awesome vegan recipe. Here’s a mega-tasty cauliflower curry recipe, too!

Please note that the nutritional data does not use the optional nutritional yeast.

Nutrition

Nutrition Facts

Easy Broccoli and Cauliflower Soup

Amount per Serving

Calories

258

% Daily Value*

Fat

 

15

g

23

%

Saturated Fat

 

8

g

50

%

Polyunsaturated Fat

 

1

g

Monounsaturated Fat

 

5

g

Cholesterol

 

40

mg

13

%

Sodium

 

1764

mg

77

%

Potassium

 

722

mg

21

%

Carbohydrates

 

20

g

7

%

Fiber

 

6

g

25

%

Sugar

 

8

g

9

%

Protein

 

15

g

30

%

Vitamin A

 

1860

IU

37

%

Vitamin C

 

143

mg

173

%

Calcium

 

359

mg

36

%

Iron

 

2

mg

11

%

* Percent Daily Values are based on a 2000 calorie diet.

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