Broccoli Cauliflower Soup
Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
Servings: 4 people
Description
A lighter, cheese-free version of broccoli cauliflower soup that lets the vegetables shine. Blended white beans add extra protein and fibre.
Ingredients
- 1 tablespoon oil
- 1 medium onion diced
- 3 cloves garlic roughly chopped
- 300 grams (10 oz.) cauliflower ~½ a medium head
- 400 grams (14 oz.) broccoli ~1 medium head
- 250 grams (1 ½ cups) cooked or canned white beans drained and rinsed
- 1 teaspoon dried marjoram or a herb blend
- 1 teaspoon sea salt to taste
- ½ teaspoon black pepper to taste
- ¼ teaspoon hot pepper flakes optional, to taste
- 1 litre (4 cups) vegetable broth
Instructions
- Heat a large pot with a tightly fitting lid over low heat. Once hot, pour the oil into the pot. Add the onion and garlic. Cook for 10 to 12 minutes, stirring frequently, until translucent.1 tablespoon oil, 1 medium onion, 3 cloves garlic
- While the onions are cooking, prepare the cauliflower and broccoli. Wash well and roughly chop. Peel and chop the stems.300 grams (10 oz.) cauliflower, 400 grams (14 oz.) broccoli
- Add the cauliflower and broccoli, with the stems, to the pot. Add the beans, marjoram, salt, pepper, and hot pepper. Add the broth and stir.250 grams (1 ½ cups) cooked or canned white beans, 1 teaspoon sea salt, 1 teaspoon dried marjoram, ½ teaspoon black pepper, ¼ teaspoon hot pepper flakes, 1 litre (4 cups) vegetable broth
- Cover and increase the heat to medium-high to bring to a low boil, then reduce the heat and simmer, covered, for 20 to 25 minutes or until the vegetables are fork-soft.
- Once the vegetables are cooked, blend with an immersion blender until very smooth. Season to taste and serve immediately.
Notes
Beans: 250 grams cooked beans is equivalent to one 400ml (13.5 oz.) can of beans. Chickpeas are a good substitute.
For a standing blender: if you don't have an immersion blender (I highly recommend one) then you'll have to cool the soup to room temperature before blending until smooth. Reheat after blending to serve.
Storage: keep in a sealed container in the refrigerator for up to three days. Reheat as usual before serving.
Freezing: transfer the cooled soup to airtight containers and freeze up to three months. Thaw in the refrigerator before reheating.
Nutrition
Serving: 1 | Calories: 195kcal | Carbohydrates: 31g | Protein: 11g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 650mg | Potassium: 849mg | Fiber: 10g | Sugar: 6g | Vitamin A: 665IU | Vitamin C: 129mg | Calcium: 98mg | Iron: 3mg
Nutrition is provided as a courtesy and is an estimate. If this information is important to you, please have it verified independently.