Broccoli Cauliflower Soup

Name: Broccoli Cauliflower Soup
Yield: 5
Ingredients: 1/2 head broccoli, cut into small florets; 1/2 head cauliflower, cut into small florets; 1 onion, coarsely chopped; 3 stalks celery, coarsely chopped; 4 cloves garlic, chopped; 2 cups carrot juice; 4 cups no-salt added or low sodium vegetable broth or more as needed; 1 tablespoon Dr. Fuhrman’s VegiZest or other no-salt seasoing, adjusted to taste; 1/2 cup raw cashews; 1/2 cup hemp seeds; 1 1/2 cups cooked navy beans or 1 (15 ounce) can low sodium or no-salt-added navy beans; 1 bunch kale, tough stems removed and coarsely chopped; 1/4 teaspoon black pepper or to taste; pinch cayenne pepper, if desired

By: www.DrFuhrman.com

by 34 members

G - BOMBS

Category: Soups and Stews

Tags: Athletic/Higher caloric Anti-Cancer/High Micronutrient

This deliciously comforting soup has it all. Three cruciferous vegetables are blended with a healthful helping of beans, flavorful garlic and onions and some protein-rich seeds.

Recipe
My Notes
Nutrition Facts
Ratings & Comments (20)

Serves 5

Ingredients

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1/2 head broccoli, cut into small florets

1/2 head cauliflower, cut into small florets

1 onion, coarsely chopped

3 stalks celery, coarsely chopped

4 cloves garlic, chopped

2 cups carrot juice

4 cups no-salt added or low sodium vegetable broth or more as needed

1 tablespoon Dr. Fuhrman’s VegiZest or other no-salt seasoing, adjusted to taste

1/2 cup raw cashews

1/2 cup hemp seeds

1 1/2 cups cooked navy beans or 1 (15 ounce) can low sodium or no-salt-added navy beans

1 bunch kale, tough stems removed and coarsely chopped

1/4 teaspoon black pepper or to taste

pinch cayenne pepper, if desired

Instructions:

Place broccoli, cauliflower, onion, celery, garlic, carrot juice, vegetable broth and no-salt seasoning in a large soup pot. Cover and simmer for 15-20 minutes or until broccoli and cauliflower are tender.

Remove vegetables with a slotted spoon and reserve broth. Blend vegetables, cashews, hemp seeds and beans in a high-powered blender with just enough broth to liquefy. Or add cashews, hemp seeds and beans to pot and blend using an immersion blender.

Cook kale in remaining broth for 10 minutes or until tender. Stir in blended mixture, season with black pepper and reheat, adding additional vegetable broth if needed to adjust consistency.

My Notes: (Click Edit to enter your notes about this recipe)

Serves 5

Per Serving:

Calories 317
Protein 14 g
Carbohydrates 43 g
Sugars 7 g
Total Fat 12.1 g
Saturated Fat 1.6 g
Cholesterol 0 mg
Sodium 214 mg
Fiber 12 g
Beta-Carotene 12676 ug
Vitamin C 146 mg
Calcium 233 mg
Iron 5.1 mg
Folate 170 ug
Magnesium 167 mg
Potassium 1210 mg
Zinc 2.6 mg
Selenium 10.2 ug

My Rating:
(click on a star to select your rating)

cicigrove

12/07/2022 08:34 AM

Rated this recipe:

This soup has great flavor. My husband and I both really enjoyed it. It is one of our favorite recipes here!

SueMac61

12/03/2022 06:14 PM

Rated this recipe:

This was great with a few changes to use what I had on hand. Water sauteed the onion, celery and added 8 oz. sliced mushrooms. Opted for all vegetable broth with 4 teaspoons of Dr. Fuhrman's Vegizest as I prefer a savory soup and carrot juice is too sweet for me. Used frozen broccoli and riced cauliflower. Out of cashews so just blended a can of cannelini beans and about half of the veggies with broth. I like some chunky veggies in soup. At the end added garlic and 1/4 cup of nutritional yeast as recommended by previous reviewer.

dfahlgrlree

10/02/2022 11:06 AM

Rated this recipe:

Super good soup!!! I used cannellini beans and put in more 'heat' but otherwise followed the recipe. I have lots of soup left over and am looking forward to many more meals with this recipe as the star. :-)))

MaryW123

12/18/2021 01:04 PM

Rated this recipe:

I enjoyed this soup and will make it again! I added 1/4 cup of nutritional yeast to the recipe as the last step. Also, I did not have Dr. Fuhrman's VegiZest so, I used fresh parsley, dried poultry seasoning, dried basil, garlic powder and onion powder.

I make this on a regular basisn with a few more changes. I saved some of the broccoli florets and added them and additional broccoli florets and other vegetables (corn, carrots, red bell pepper, yellow squash and zucchini) to the soup to make it chunky. Delicious!

This comment was last edited on 02/18/2022 03:55 PM

Cathy61

09/16/2021 06:41 PM

Rated this recipe:

This is a delicious soup. I didn't follow the recipe exactly because I had garden produce to use up but it came out really good. I liked the idea another member had of adding curry powder an it was a great addition.

Cindy Weinberger

04/26/2021 08:30 AM

Rated this recipe:

I just made this soup for the first time and really enjoyed it. Made as directed using home-made veggie broth and freshly pressed carrot juice. I didn't over process veggies and left chunky. I added a little Aleppo pepper to give it a little spice. I think I'll try some curry as others have suggested. Will definitely make again.

Howard F

04/22/2021 10:25 PM

Rated this recipe: (no rating)

Just bought an instant pot. Does anybody know how to translate the recipe using this appliance?

vaporz replies:

08/25/2022 05:33 PM

Rated this recipe: (no rating)

Here is the link: https://nutritionfacts.org/video/does-pressure-cooking-preserve-nutrients/

Howard F replies:

04/26/2022 09:16 AM

Rated this recipe: (no rating)

Thank you for the iPot info. This will be quite helpful going forward!!!!

GreenGroceries replies:

05/23/2021 11:55 AM

Rated this recipe:

Here's how I do it:

NOTE: IP - Instant Pot, NR - Natural Release, QR - Quick Release. I always use high pressure.

1. Put the kale in a steamer basket in the IP with 1/2 inch of water at the bottom. Cook for zero (0) min, QR. Remove from IP immediately and set aside to cool. (Saw this technique on Dr. Greger's website - kale comes out perfect, bright green and cooked just right)

2. Water saute the onion in the IP for a few minutes, stir often and add water so onions don't burn. Add garlic at the end and cook for 30 sec to 1 min.

3. Add broccoli, cauliflower, celery, carrot juice, veggie broth and seasonings to IP. Cook 5 min, QR.

4. Per the original recipe, blend veggies with the nuts, seeds and beans and a little broth. Add back to IP.

5. Chop up the cooked kale and mix into the soup.

6. Season to taste.

NOTE: I use this basic technique using the IP with many of Dr. Fuhrman's soup recipes. Cook the greens separately, water saute the onion & garlic, add veggies & liquid and cook for 5 min, blend with nuts/seeds, chop greens and add back to soup. The exception on greens is spinach, it cooks so fast, so I would add uncooked chopped spinach at the very end and let it wilt in the hot soup.

This reply was last edited on 07/10/2021 12:52 PM

CintiBonnie

01/21/2021 10:09 PM

Rated this recipe:

Made this because I happened to have all the ingredients on hand. Much to my surprise, it really tasted okay. I gave a bowl to my neighbor (who isn't on the diet and was able to add rice) and she loved it; even asked for the recipe. I made the mistake of blending it too long. Next time I will add carrots while it cooks but not put them in the blender at all so that I will have a chunkier soup.

leveland

10/30/2020 10:25 AM

Rated this recipe:

Delicious soup! I didn't blend the veggies, just mashed them up with a spoon. Also added some nutritional yeast for flavor.

Horsecrazy

10/15/2019 03:14 PM

Rated this recipe:

I made this today with just a few variations. I used Benson Table Tasty for the no salt seasoning. I don't like my soup veggies totally blended so I just added a small amount of the veggie mixture and enough broth to blend the cashews and hemp seeds. I also added 1/4 cup of nutritional yeast and 1 tablespoon miso paste. For the beans I had a cup of beans in the freezer and about a 1/2 cup of black beans left in the fridge from another recipe. My greens are a mixture of kale and swiss chard. I think we will like it. I may change my rating after we have it. Soups often get better the next day. We will have it for dinner tomorrow night. Today is a cooking day as I am off work.

Pgil

09/18/2019 07:30 PM

Rated this recipe:

So Good! I love this soup. So does my husband. The only thing I changed was kale to spinach. I didn’t have any kale. It’s a keeper. I rated it 5 stars.

Clsygrl2977

09/23/2018 08:59 PM

Rated this recipe: (no rating)

It tasted terrible...sigh

Omega three

03/03/2018 05:54 PM

Rated this recipe:

Made this today first time. Just had my second bowl. Very delicious easy to make. Played Abbey Road while cooking .... That's the key;) Next time, I would dice the kale fine. But very good taste and nutritious!

pdaveg

02/27/2018 11:04 AM

Rated this recipe: (no rating)

This seems like a soup I have been making a lot, however, I change it up depending on what flavors I feel like... curry or lemon, or coconut, or nooch for "cheesy" flavor, etc. Sometimes add red lentils or green split peas, leeks, even mushrms. The cauli and broc make a great healthy base soup. Will try this exact recipe, but think it will need at least some cayenne in my house!

This comment was last edited on 02/27/2018 11:07 AM

Elaine Garces

11/03/2015 07:42 PM

Rated this recipe:

Rather mild tasting soup. I used all organic ingredients and the raw broccoli was wonderfully sweet tasting; surprised to find this not a five star given that and all the other ingredients. I added hot spices to give it a kick. Great for the health of it. Thank you.

Laurena

10/28/2015 06:11 PM

Rated this recipe:

It took me one and one half hours the first time doing this recipe. Good taste.

lauraml

10/26/2015 11:52 PM

Rated this recipe: (no rating)

Hi everyone, i made this soup tonight and it was great!! everyone loved it.

celawson

10/25/2015 09:27 AM

Rated this recipe:

Made this with vegetable broth instead of carrot juice since I had none. It was good and I will have the carrot juice to try next time I make it.

momonmove

10/23/2015 06:40 PM

Rated this recipe:

Delicious as is! And quick and easy.

SkippyOne

11/19/2014 02:36 PM

Rated this recipe:

Really delicious soup. I added some curry powder and a bit of Matouk's zippy hot sauce for some extra zing. This is filling and hearty.

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Broccoli Cauliflower Soup

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