This Cream of Broccoli Soup is a hearty and comforting dish that combines fresh broccoli, cauliflower, and kale for a creamy, flavorful experience. The addition of sharp cheddar and a touch of lemon juice makes this soup rich yet refreshing. Perfect for a cozy evening or a family meal, this soup is easy to prepare and can be enhanced with croutons and fresh toppings.
Full Recipe:
Ingredients
- For the Soup:
- 1 tbsp olive oil
- 1 large onion, peeled and chopped
- 1 large head of broccoli, outer leaves discarded, chopped into small florets
- 1 regular head of cauliflower, outer leaves discarded, chopped into small florets
- 1 liter (4 1/4 cups) hot vegetable or chicken stock (use bouillon for gluten-free)
- ½ tsp garlic salt
- 90 g (3 packed cups) kale
- 100 g (1 packed cup) mature cheddar, grated
- 60 ml (1/4 cup) double (heavy) cream
- 1 tsp lemon juice
- Salt and pepper, to taste
- For the Croutons:
- 1 tbsp vegetable oil
- Half of a ciabatta (about 70 g/2.5 oz), cut into chunky cubes
- Pinch of salt and pepper
- For Other Toppings:
- 1 tbsp olive oil
- 1 tbsp double (heavy) cream
- Pinch of chili flakes
- 10 g (1/4 cup) baby salad leaves
Directions
- Cook the Onion and Vegetables:
- Heat olive oil in a large pan over medium heat. Add the chopped onion and sauté for 4-5 minutes until it becomes translucent.
- Simmer the Soup:
- Add the broccoli, cauliflower, stock, and garlic salt to the pan. Bring the mixture to a boil, then reduce the heat and simmer for 10 minutes.
- Add Kale:
- Add the kale to the soup and simmer for another 5 minutes.
- Make the Croutons:
- While the soup is cooking, heat vegetable oil in a small frying pan. Add the ciabatta cubes, seasoning them with salt and pepper. Fry for 3-4 minutes, turning often, until golden and crispy. Remove the croutons from the pan and set them aside on paper towels to absorb excess oil.
- Blend the Soup:
- Remove the soup from the heat. Using a hand blender, carefully blend the soup until smooth. Return it to the heat and stir in the grated cheddar cheese and cream. Continue stirring until the cheese has melted.
- Finish the Soup:
- Stir in the lemon juice and season with salt and pepper to taste.
- Serve:
- Divide the soup into bowls. Swirl in a little olive oil and cream. Top with croutons, chili flakes, and fresh baby salad leaves.
Nutritional Information (per serving)
- Calories: 275 kcal
- Carbohydrates: 21 g
- Protein: 11 g
- Fat: 18 g
- Saturated Fat: 9 g
- Cholesterol: 35 mg
- Sodium: 826 mg
- Potassium: 731 mg
- Fiber: 5 g
- Sugar: 5 g
- Vitamin A: 2523 IU
- Vitamin C: 157 mg
- Calcium: 225 mg
- Iron: 2 mg
Note: Nutritional values are approximate and may vary based on specific ingredients used.
The Health Benefits of Broccoli and Cauliflower
Both broccoli and cauliflower belong to the cruciferous vegetable family, which is highly regarded for its numerous health benefits. These vegetables are rich in vitamins, minerals, and fiber while being low in calories. When combined, they form the perfect base for a hearty soup that is both filling and nutritious.
Broccoli is an excellent source of Vitamin C, which is crucial for boosting the immune system. It also contains Vitamin K, which supports bone health, and folate, which is essential for cell repair and maintenance. Broccoli is also packed with antioxidants and fiber, making it a great option for digestive health and overall well-being.
Cauliflower is often celebrated for its versatility and health benefits. Like broccoli, it is rich in Vitamin C and fiber. It also contains unique compounds called glucosinolates, which may help protect the body against chronic diseases such as cancer. With its mild, slightly nutty flavor, cauliflower serves as a great complement to the stronger taste of broccoli, balancing the flavors of the soup.
Why Add Kale to Your Soup?
Kale is often called a “superfood” due to its impressive nutritional profile. It’s packed with Vitamins A, C, and K, all of which support skin health, immunity, and bone strength. Kale is also rich in fiber and antioxidants, making it an excellent choice for promoting digestive health and reducing inflammation. Its slightly bitter taste pairs wonderfully with the richness of the cream and cheese, creating a balanced flavor profile.
In this soup, the kale is added towards the end of the cooking process to preserve its nutrients. Its robust texture also adds substance to the soup, making it more filling without adding excess calories.
The Role of Cheddar Cheese and Cream
The mature cheddar cheese brings a depth of flavor to the soup. Unlike mild cheddar, mature cheddar has a more intense taste that melds perfectly with the vegetables, adding a creamy, tangy note. The cheese also helps to thicken the soup slightly, giving it a luxurious mouthfeel.
The addition of double (heavy) cream makes the soup richer and more indulgent, transforming it from a simple vegetable broth into a comforting and satisfying meal. The cream adds smoothness and complements the sharpness of the cheddar, ensuring that each spoonful is velvety and rich.
Homemade Croutons for Texture
A soup without croutons is like a salad without dressing—there’s something about that added crunch that enhances the experience. In this recipe, the croutons are made from ciabatta bread, fried until golden and crispy. The bread cubes are seasoned with a pinch of salt and pepper, giving them a simple yet flavorful base that pairs perfectly with the soup.
By making the croutons yourself, you ensure that they are fresh and free from unnecessary additives or preservatives often found in store-bought varieties. Plus, you get to control the seasoning, allowing you to create the perfect balance of flavors.
The Final Touches: A Bit of Zest
After blending the soup and adding the cheddar and cream, a final swirl of lemon juice adds brightness and acidity, balancing out the richness of the cheese and cream. It also enhances the flavors of the broccoli and cauliflower, creating a more complex taste experience.
Toppings and Garnishes: Elevating the Dish
While the soup itself is incredibly flavorful, the toppings are what make it truly special. A drizzle of olive oil and a spoonful of extra cream create a beautiful swirl on top of the soup, adding visual appeal and extra richness. Chili flakes provide a subtle kick, perfect for those who like a little heat, while the baby salad leaves introduce a refreshing contrast in texture. The salad leaves also add an extra layer of color and freshness, making the dish feel even more vibrant and satisfying.
Nutritional Benefits of the Soup
This Broccoli and Cauliflower Soup is not only delicious but also packed with nutrients. Here are some of the key health benefits per serving:
- Calories: 275 kcal – A moderate calorie count makes this soup perfect for a light lunch or dinner.
- Carbohydrates: 21g – The soup contains a moderate amount of carbs, primarily from the vegetables.
- Protein: 11g – Thanks to the kale and cheese, the soup provides a decent amount of protein, which is essential for muscle repair and immune function.
- Fat: 18g – While the fat content is higher due to the cream and cheese, most of the fat is healthy, providing sustained energy.
- Saturated Fat: 9g – The saturated fat mainly comes from the cheddar and cream, which contributes to the richness of the soup.
- Cholesterol: 35 mg – The cholesterol content is relatively low, thanks to the plant-based ingredients and moderate use of cream.
- Sodium: 826 mg – This is a moderate amount, so those on a low-sodium diet should adjust the salt accordingly.
- Potassium: 731 mg – The high potassium content, particularly from the broccoli and cauliflower, supports heart health and muscle function.
- Fiber: 5g – The fiber helps with digestion and promotes a feeling of fullness.
- Vitamin A: 2523 IU – The kale and broccoli provide a generous amount of Vitamin A, which is essential for healthy vision and immune function.
- Vitamin C: 157 mg – This vitamin is abundant in broccoli, cauliflower, and kale, offering immune-boosting benefits.
- Calcium: 225 mg – The cheddar cheese and kale contribute to strong bones and teeth.
- Iron: 2 mg – Kale is a good source of non-heme iron, which supports the body’s production of red blood cells.
How to Make This Soup Your Own
One of the best things about this soup is how adaptable it is. You can easily tweak the recipe to suit your preferences or dietary needs. For example, if you prefer a vegetarian version, you can use vegetable stock instead of chicken stock. For a dairy-free version, you could swap the cheddar cheese and cream for plant-based alternatives such as cashew cream or coconut cream.
If you’re looking for extra protein, consider adding beans, lentils, or even some cooked chicken or turkey. You can also experiment with different types of cheese—Gruyère, Parmesan, or Gouda would all work wonderfully in this soup.
Conclusion
This Broccoli and Cauliflower Soup with Kale is a perfect example of how a few simple ingredients can come together to create something truly special. It’s a nutrient-packed, comforting, and satisfying dish that can be enjoyed on any occasion. Whether you’re cooking for yourself or feeding a family, this soup is sure to become a favorite. With its rich flavors, hearty texture, and numerous health benefits, it’s a dish that nourishes both body and soul. Add the homemade croutons and the fresh toppings, and you’ve got a meal that will impress everyone at the table.