Broccoli and Cauliflower Soup
This healthy broccoli and cauliflower soup is low fat, full of flavour and texture. It’s so easy to make and can stand alone as a simple light meal.
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Prep Time : 10 mins
Cook Time : 30 mins
Total Time : 40 mins
Course : Mains, Sides
Servings : 5 servings
Calories : 215 : kcal
EQUIPMENT
- Large deep sauce pan with lid
INGREDIENTS
- 2 tablespoons olive oil
- 28 grams butter skip the butter to make this vegan
- 200 grams onion roughly chopped
- 150 grams carrot cut into small dice
- 50 grams celery roughly chopped
- 2 cloves garlic minced or grated
- 750 grams chicken stock use vegetable stock or water to make it vegetarian/vegan
- 1 x 400 gram can diced tomatoes
- 140 grams potato chopped into small dice
- 1 tablespoon dried parsley or dried Italian herbs
- 150 grams broccoli roughly cut the head and stem into small pieces
- 150 grams cauliflower roughly chopped into small pieces
- 1 teaspoon salt or to taste
Garnish - optional
- chopped fresh parsley
- freshly grated parmesan cheese
INSTRUCTIONS
- In a large deep saucepan, heat the oil and butter (if using) over a medium heat. Add the onions, carrot, and celery and cook and stir for about 5 minutes. Add the garlic and cook for 1 minute more.
- Pour in the stock (or water), canned tomatoes, potatoes, and dried parsley, and bring to the boil. Turn down the heat to a little higher than low, put the lid on and simmer for 10 minutes.
- Add the broccoli and cauliflower, turn up the heat and bring back to the boil. Turn down the heat and continue to simmer uncovered for about 5 minutes or until the broccoli and cauliflower are cooked through.
- Add salt and pepper and adjust the seasoning to your taste.
- Serve garnished with chopped parsley and or grated parmesan cheese.
Nutrition Facts
Broccoli and Cauliflower Soup
Serving Size
1 2 ½ cup serving
Amount per Serving
Calories
215
% Daily Value*
Fat
12
g
18
%
Saturated Fat
4
g
25
%
Cholesterol
17
mg
6
%
Sodium
771
mg
34
%
Potassium
640
mg
18
%
Carbohydrates
21
g
7
%
Fiber
4
g
17
%
Sugar
7
g
8
%
Protein
7
g
14
%
Vitamin A
5384
IU
108
%
Vitamin C
52
mg
63
%
Calcium
54
mg
5
%
Iron
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.