Creamy Cauliflower Soup with Brussels Sprouts

By electricdiet / February 20, 2021


This creamy cauliflower soup with Brussels sprouts is a rich, hearty dish that’s easy to prep and so delicious. Plus, it’s packed with vitamins and antioxidants!

Creamy cauliflower soup with Brussels sprouts in a blue bowl on an orange placemat

Are you torn between wanting comfort food but also wanting to eat something healthy?

This creamy cauliflower soup with Brussels sprouts is the best of both worlds! The coconut milk gives the soup a rich, hearty texture, and the vegetables are packed with vitamins and antioxidants. Talk about a win-win!

Roasting the vegetables really brings out their natural sweetness. It deepens the flavor profile, making this dish truly irresistible.

After one bite, you might realize that this healthy soup is your new favorite comfort food!

How to make creamy cauliflower soup with Brussels sprouts

This simple recipe involves roasting the vegetables and then bringing everything together on the stove.

Step 1: Preheat the oven to 450°F.

Step 2: Place the cauliflower florets and Brussels sprouts in a large bowl. Add 3 tablespoons of olive oil and toss until evenly coated, then season with salt and pepper and toss again.

Step 3: Pour the vegetables onto a baking sheet and arrange so that the Brussels sprouts are cut-side down and the pieces aren’t touching.

Step 4: Place in the oven and roast, stirring after the 10-minute mark, until the vegetables are tender, about 15 minutes total. Remove from the oven.

Step 5: While the vegetables are roasting, heat a 3½ quart saucepan over medium heat and add the remaining 1 tablespoon olive oil.

Step 6: Add the onion and sauté until it’s translucent, then add the broth.

Step 7: Bring everything to a boil, then reduce the heat to low and simmer for about 10 minutes.

Step 8: Add two-thirds of the roasted vegetables to the saucepan and simmer for a few minutes, stirring occasionally. Remove from heat.

Step 9: Purée the soup either by using an immersion blender right in the pan or by transferring the mixture to a blender. Stir in the coconut milk and purée again if necessary.

Step 10: Pour into 4 serving bowls, garnish with remaining roasted vegetables, and serve immediately.

This soup is so rich and creamy, you’ll be amazed that it’s actually good for you!

Coconut or low-fat milk

If you make this recipe with coconut milk, it will be vegan, dairy-free, gluten-free, and paleo-friendly.

However, if you prefer not to eat the saturated fat found in coconut milk, you can substitute 1 cup of low-fat milk. This will reduce each serving to 228 calories, 16 grams of fat, and 3 grams of saturated fat.

Keep in mind that this will increase the cholesterol, sugar, and carbs slightly, and the soup will no longer be dairy-free or vegan.

Storage

This soup is best served immediately. However, if you do have leftovers, you can store them covered in the refrigerator for 3-4 days.

If possible, try to store the whole-roasted veggies separately so they don’t become soggy in the soup.

Closeup of a bowl of cauliflower soup

Other low carb Brussels sprouts recipes

Growing up, everyone I knew hated Brussels sprouts. Then one day, someone figured out how to make these mini-cabbages taste delicious, and now they’re one of my favorite vegetables!

If you love Brussels sprouts as much as I do, here are a few more recipes I think you’ll enjoy:

When you’ve tried this soup, please don’t forget to let me know how you liked it and rate the recipe in the comments below!

Recipe Card

Creamy cauliflower soup

Creamy Cauliflower Soup with Brussels Sprouts

This creamy cauliflower soup with Brussels sprouts is a rich, hearty dish that’s easy to prep and so delicious. Plus, it’s packed with vitamins and antioxidants!

Prep Time:10 minutes

Cook Time:15 minutes

Total Time:25 minutes

Author:Diabetic Foodie

Servings:4

Instructions

  • Preheat the oven to 450°F.

  • Place the cauliflower florets and Brussels sprouts in a large bowl. Add 3 tablespoons of olive oil and toss until evenly coated, then season with salt and pepper and toss again.

  • Pour the vegetables onto a baking sheet and arrange so that the Brussels sprouts are cut-side down and the pieces aren’t touching.

  • Place in the oven and roast, stirring after the 10-minute mark, until the vegetables are tender, about 15 minutes total. Remove from the oven.

  • While the vegetables are roasting, heat a 3½ quart saucepan over medium heat and add the remaining 1 tablespoon olive oil.

  • Add the onion and sauté until it’s translucent, then add the broth.

  • Bring everything to a boil, then reduce the heat to low and simmer for about 10 minutes.

  • Add two-thirds of the roasted vegetables to the saucepan and simmer for a few minutes, stirring occasionally. Remove from heat.

  • Purée the soup either by using an immersion blender right in the pan or by transferring the mixture to a blender. Stir in the coconut milk and purée again if necessary.

  • Pour into 4 serving bowls, garnish with remaining roasted vegetables, and serve immediately.

Recipe Notes

This recipe is for 4 servings of cauliflower and Brussels sprouts soup.
To reduce the amount of saturated fat, you can substitute the coconut milk for 1 cup of low-fat milk. Keep in mind that the soup will no longer be dairy-free or vegan.
This dish is best served immediately. If you do have leftovers, they can be stored covered in the refrigerator for 3-4 days.

Nutrition Info Per Serving

Nutrition Facts

Creamy Cauliflower Soup with Brussels Sprouts

Amount Per Serving (1 bowl)

Calories 418
Calories from Fat 328

% Daily Value*

Fat 36.4g56%

Saturated Fat 15.5g97%

Trans Fat 0g

Polyunsaturated Fat 1.5g

Monounsaturated Fat 9.8g

Cholesterol 0mg0%

Sodium 510.6mg22%

Potassium 486.4mg14%

Carbohydrates 18.6g6%

Fiber 4.6g19%

Sugar 6.7g7%

Protein 6.2g12%

Net carbs 14g

* Percent Daily Values are based on a 2000 calorie diet.

Course: Soups and Stews

Cuisine: American

Diet: Diabetic

Keyword: cauliflower soup, easy dinner recipes



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