Name: Broccoli-Cauliflower Soup
Prep time: 15 min
Total time: 25 min
Ingredients: 4 cups broccoli florets; 4 cups cauliflower florets; 4 cups baby spinach; 3 cups low-sodium chicken broth or low-sodium vegetable broth; 0.5 cup chopped shallots; 0.5 cup whole milk; 0.5 teaspoon salt; 1 cup shredded Cheddar cheese; 2 tablespoons chopped fresh flat-leaf parsley

Broccoli-Cauliflower Soup

2.0

(1)

1 Review

In this healthy broccoli-cauliflower soup recipe, broccoli, cauliflower and baby spinach get blended into a smooth puree which gives the soup body and a bright green color. Cheddar cheese melted on top adds a creamy finish to this quick appetizer soup recipe.

By Robin Bashinsky

Updated on December 18, 2019

Prep Time:

15 mins

Additional Time:

10 mins

Total Time:

25 mins

Servings:

Yield:

8 cups

Nutrition Profile:

Low-Calorie Low Carbohydrate High Fiber Egg Free Gluten-Free Nut-Free Soy-Free Healthy Immunity

Jump to Nutrition Facts

Ingredients

4 cups broccoli florets
4 cups cauliflower florets
4 cups baby spinach
3 cups low-sodium chicken broth or low-sodium vegetable broth
½ cup chopped shallots
½ cup whole milk
½ teaspoon salt
1 cup shredded Cheddar cheese
2 tablespoons chopped fresh flat-leaf parsley

Directions

Bring a large pot of water to a boil over high heat. Add broccoli and cauliflower; cook for 3 minutes. Remove 2 cups of the broccoli and cauliflower florets with a slotted spoon; set aside. Add spinach to the pot; cook until the broccoli and cauliflower are tender and the spinach has wilted, about 2 minutes. Drain. Working in batches if needed, transfer the mixture to a blender; add broth and shallots. Secure the lid on the blender and remove the center piece to allow steam to escape. Place a clean towel over opening. Process until smooth, about 30 seconds. (Use caution when blending hot liquids. Alternatively, transfer the drained broccoli and cauliflower back to the pot; add broth and shallots and process using an immersion blender.)
Return the pureed soup to the pot. Stir in milk and salt. Cook over medium-high heat, stirring occasionally, until steaming, about 2 minutes. Remove from heat. Ladle evenly into 8 bowls; top with the reserved broccoli-cauliflower mixture, cheese and parsley.

Nutrition Facts (per serving)

133	Calories
6g	Fat
13g	Carbs
9g	Protein

Nutrition Facts
Servings Per Recipe 8
Calories 133
% Daily Value *
Total Carbohydrate 13g	5%
Dietary Fiber 3g	10%
Total Sugars 3g
Protein 9g	18%
Total Fat 6g	8%
Saturated Fat 3g	16%
Cholesterol 16mg	5%
Vitamin A 3534IU	71%
Vitamin C 71mg	78%
Folate 72mcg	18%
Sodium 323mg	14%
Calcium 189mg	15%
Iron 2mg	12%
Magnesium 50mg	12%
Potassium 489mg	10%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.