Decadent and Healthy Broccoli & Cauliflower Soup

Buttermilk Turns a Serving of Vegetables Into a Luscious Soup

Oct 1, 2009 Lynn Brogan

Making this easy stove top soup recipe will have everyone in the family asking for seconds on vegetables. Buttermilk adds a creamy texture without adding calories and fat

Tart and creamy buttermilk is the perfect complement to the earthy taste of broccoli and cauliflower. Cumin enhances the earthiness with its distinctive taste. The nutmeg adds a sweet note and black pepper adds a bit of zip. This soup freezes well so make a double batch and package leftovers in individual servings for lunches and snacks.

Preparation Time: 10 minutes

Cooking Time: 40 minutes

Difficulty Level: Easy

Equipment Needed

  • Large stock pot
  • Blender, food processor or immersion blender

Ingredients

  • 4 cups (1 quart) low-sodium chicken stock
  • 4-6 cups (2 large bunches) broccoli florets and small stems
  • 4-6 cups (1 medium head) cauliflower florets
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon ground nutmeg
  • 1/4 teaspoon freshly ground black pepper
  • 1 cup low fat buttermilk *

*Substitute 1 cup plain low fat yogurt or low fat half-and-half if desired

Directions

  1. Bring the chicken stock to a boil in the large stock pot using high heat.
  2. Add broccoli pieces to the boiling stock.
  3. Cover and simmer the broccoli pieces and stock for 15 minutes on low heat.
  4. Using a slotted spoon, remove the broccoli pieces and place in a large bowl.
  5. Bring stock back to a boil using high heat.
  6. Add cauliflower pieces to stock. Cover pot and simmer for 15 minutes on low heat.
  7. Remove stock pot from heat.
  8. Return cooked broccoli to stock pot with cauliflower and stock.
  9. Let vegetables and cooking liquid cool for 15 minutes.
  10. Select a few florets for garnish and set those aside.
  11. Puree vegetables and cooking liquid to preferred consistency. Soup can be smooth or chunky. The puree will be thick. Add additional stock or water, 1/4 cup at a time, to thin out the puree if desired. Use blender, food processor or immersion blender. Puree in small batches when using the blender or food processor.
  12. CAUTION: Liquid and vegetables will be very hot. Be cautious when transferring soup to food processor or blender to avoid burns.
  13. If using blender or food processor, return puree to stock pot.
  14. Add cumin, nutmeg and pepper to puree.
  15. Stir in buttermilk.
  16. Heat soup over medium-low heat. Stir occasionally. Be careful not to boil the soup.

Makes 8-10 servings

Top with reserved florets.

Nutrition Facts for Decadent and Healthy Broccoli & Cauliflower Soup

Per one cup serving: 90 calories, 2 g fat (1g saturated fat), 5 mg cholesterol, 12 g carbohydrate, 241 mg sodium, 2g fiber, 7 g protein.

Vitamin A 32%, Vitamin C 142%, Calcium 8%, Iron 6%

The caloric ratio for Decadent and Healthy Broccoli and Cauliflower Soup is 53% carbohydrates, 20% fat, and 27% protein.

Hint: Sodium amounts can be managed by making stock at home or using 2 cups of water in place of 2 cups of stock.

The copyright of the article Decadent and Healthy Broccoli & Cauliflower Soup in Healthy Cooking is owned by Lynn Brogan. Permission to republish Decadent and Healthy Broccoli & Cauliflower Soup in print or online must be granted by the author in writing.
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