Delicious and Nutritious: Easy Creamy Cauliflower and Broccoli Soup Recipe for a Healthy Meal

Soup is one of the simplest ways to enjoy a warm, comforting meal that nourishes your body and keeps you full. This creamy cauliflower and broccoli soup recipe stands out because it combines easy preparation with powerful nutrition. Using fresh vegetables, protein-rich tofu and feta cheese, and a flavorful chicken bone broth base, this soup delivers a satisfying meal in under an hour. In addition to being high in protein and low in calories, it also highlights cruciferous vegetables known for their health benefits.

Full video on how to make this delicious high protein, low calorie soup

Ingredients and Preparation

This recipe uses simple, wholesome ingredients that you can find in most grocery stores:

• 200 grams chopped carrots

• 300 grams chopped cauliflower

• 300 grams chopped broccoli

• 1 block (14 oz) tofu

• 1 block (8 oz) feta cheese

• 32 oz low sodium chicken bone broth

• Fresh cilantro, parsley, salt, and no salt seasoning to taste

• Olive oil spray or 1 tablespoon olive oil

  
  

Simple ingredients that are nutritious and high protein and fiber

Step-by-step Preparation

1. Preheat your oven to 350°F (175°C).

2. Line a baking sheet with parchment paper.

3. Spread the tofu, feta cheese, chopped carrots, cauliflower, and broccoli evenly on the baking sheet.

4. Spray the vegetables lightly with olive oil or toss them with a tablespoon of olive oil to coat.

5. Sprinkle cilantro, parsley, salt, and no salt seasoning over the veggies according to your taste preferences.

6. Bake the vegetables for 30 to 45 minutes until they turn golden and tender.

7. Once roasted, transfer the vegetables to a blender. Add the and chicken bone broth.

8. Blend until smooth and creamy. Adjust seasoning if needed.

9. Serve immediately, garnished with extra herbs, cheese, if desired, or enjoy as is.

   
   
   
   

This method of roasting the vegetables before blending enhances their natural sweetness and adds depth to the soup’s flavor.

Roasted ingredients

Why Choose Cruciferous Vegetables?

Cauliflower and broccoli belong to the cruciferous vegetable family, which also includes cabbage, Brussels sprouts, and kale. These vegetables are rich in vitamins, minerals, and antioxidants that support overall health.

Health Benefits of Cruciferous Vegetables

• Cancer prevention: Research shows compounds in cruciferous vegetables may help reduce the risk of certain cancers, including lung, colorectal, and breast cancer (Abdull Razis & Noor 2013).

• Heart health: Eating cruciferous vegetables is linked to incidence of cardiovascular disease (Pollock 2016).

• Liver support: Sulforaphane (SFN), is a compound that is mainly found in cruciferous vegetables, has been found to have a broad spectrum of activities like antioxidation, anti-inflammation, anti-diabetic, and anticancer effects. Recently, a growing number of studies have reported that SFN could significantly ameliorate hepatic steatosis and prevent the development of fatty liver (Yan & Yan 2023).

• Gut health: The prebiotic fiber content in cauliflower and broccoli supports digestion and feeds beneficial gut bacteria, improving gut health (Alaba et al., 2024).

  
  

Including cruciferous vegetables in your diet regularly can provide these benefits while adding flavor and texture to your meals.

Nutritional Highlights of This Soup

Each serving of this creamy soup offers approximately:

• 230 calories

• 22 grams of protein

• 4.5 grams of fiber

• 350 ml of fluid volume

  
  

The combination of tofu and feta cheese boosts the protein content, making this soup a great option for a light but filling meal. The fiber from the vegetables helps you feel full longer and supports digestive health. The broth adds hydration and essential minerals.

Tips for Customizing Your Soup

• Make it vegan: Substitute the chicken bone broth with vegetable broth and omit the feta cheese or use a plant-based cheese alternative.

• Add spice: Include a pinch of cayenne pepper or smoked paprika before roasting for a subtle kick.

• Boost creaminess: Stir in a splash of coconut milk or cashew cream after blending for extra richness.

• Change herbs: Swap cilantro and parsley for basil or thyme depending on your flavor preference.

  
  

These simple tweaks allow you to tailor the soup to your dietary needs and taste.

Serving Suggestions

This soup pairs well with a slice of whole-grain bread or a fresh green salad for a complete meal. It also works as a starter for a larger dinner or a nourishing lunch on its own. Leftovers keep well in the fridge for up to 3-4 days and reheat easily on the stove or in the microwave.

Enjoying a bowl of this creamy cauliflower and broccoli soup is a delicious way to add more vegetables and protein to your diet without spending hours in the kitchen.

References:

1. Abdull Razis AF, Noor NM. Cruciferous vegetables: dietary phytochemicals for cancer prevention. Asian Pac J Cancer Prev. 2013;14(3):1565-70.

2. Alaba TE, Holman JM, Ishaq SL, Li Y. Current Knowledge on the Preparation and Benefits of Cruciferous Vegetables as Relates to In Vitro, In Vivo, and Clinical Models of Inflammatory Bowel Disease. Curr Dev Nutr. 2024 Apr 17;8(5):102160.

3. Pollock RL. The effect of green leafy and cruciferous vegetable intake on the incidence of cardiovascular disease: A meta-analysis. JRSM Cardiovasc Dis. 2016 Aug 1;5:2048004016661435.

4. Yan L, Yan Y. Therapeutic potential of sulforaphane in liver diseases: a review. Front Pharmacol. 2023 Aug 29;14:1256029.