You want a dinner that’s cheap, fast, and secretly healthy? This Broccoli Cauliflower Soup is the move. It’s creamy without cream, filling without the food coma, and tastes like something your favorite cafe charges $12 for.
Blend it silky or leave it chunky—either way, you’re getting a bowl that slaps on a Tuesday night and looks impressive on a Sunday brunch table. Bonus: it’s meal-prep friendly and picky-eater approved. Yes, even that one person.
What Makes This Special
This soup nails the sweet spot between cozy and clean.
Broccoli and cauliflower team up to create a velvety base that feels indulgent without the heavy stuff. The secret? Roasting the veggies first to deepen flavor, then finishing with a quick blitz for restaurant-level texture.
It’s also wildly adaptable. Want it vegan?
Done. Need protein? Add chickpeas or shredded chicken.
Want heat? A pinch of chili flakes and you’re golden. One pot, five angles, zero stress.
Ingredients
- 1 medium head broccoli, cut into florets (about 4 cups)
- 1 medium head cauliflower, cut into florets (about 5 cups)
- 1 large yellow onion, diced
- 3 cloves garlic, minced
- 3 tablespoons olive oil, divided
- 1 teaspoon kosher salt, plus more to taste
- 1/2 teaspoon black pepper
- 1 teaspoon smoked paprika (optional but awesome)
- 1/2 teaspoon dried thyme or Italian seasoning
- 4 cups low-sodium vegetable or chicken broth
- 1 cup milk or unsweetened plant milk (almond, oat, or cashew)
- 1/3 cup grated Parmesan or nutritional yeast for vegan option
- 1 tablespoon lemon juice
- Red pepper flakes, to taste (optional)
- Chopped chives or parsley, for garnish
Instructions
- Preheat the oven to 425°F (220°C).
Line a sheet pan with parchment for easy cleanup. Toss broccoli and cauliflower with 2 tablespoons olive oil, half the salt, and pepper. Roast 20–25 minutes until browned at the edges.
- Meanwhile, warm a large pot over medium heat.
Add 1 tablespoon olive oil, onion, and a pinch of salt. Cook 5–6 minutes until translucent. Stir in garlic, smoked paprika, and thyme; cook 1 minute until fragrant.
- Add roasted florets to the pot.
Pour in broth and bring to a simmer. Cook 8–10 minutes to soften stems and marry flavors.
- Reduce heat and stir in milk and Parmesan (or nutritional yeast). Simmer gently 2–3 minutes—don’t boil or the dairy can split.
- Blend to your preferred texture: immersion blender for silky, or transfer batches to a blender for extra smooth.
For chunkier soup, blend half and return to the pot.
- Taste and adjust: more salt, pepper, and a pinch of red pepper flakes if you want heat. Finish with lemon juice for brightness.
- Ladle into bowls and top with chives/parsley. Optional flex: a drizzle of olive oil and extra Parm.
Storage Tips
- Fridge: Store in airtight containers for 4–5 days.
It thickens as it cools; thin with broth or water when reheating.
- Freezer: Freeze up to 3 months. Use freezer-safe containers, leaving headspace. Thaw overnight in the fridge.
- Reheat: Warm gently on the stovetop over low heat.
If dairy was used, avoid boiling to keep it smooth.
Health Benefits
- Fiber-rich: Broccoli and cauliflower deliver fiber that supports digestion and stable energy. Your afternoon slump can take a seat.
- Micronutrient power: High in vitamin C, K, folate, and antioxidants like sulforaphane that support immune and cellular health.
- Lighter fats, smart calories: Creamy mouthfeel without heavy cream keeps calories manageable while still feeling satisfying.
- Customizable macros: Add beans or chicken for protein, or swirl in olive oil for healthy fats—tailor it to your goals.
What Not to Do
- Don’t skip roasting if you want max flavor. Raw simmered florets = flatter taste.
- Don’t boil the dairy. High heat can cause splitting.
Gentle simmer only.
- Don’t overblend with a standard blender when it’s piping hot. Work in batches and vent the lid to avoid a soup volcano. FYI, it’s messy.
- Don’t forget acid. A squeeze of lemon wakes everything up.
Blandness solved.
Alternatives
- Dairy-free: Use cashew milk or oat milk and nutritional yeast instead of Parmesan.
- Protein boost: Add a can of rinsed white beans while simmering, or stir in shredded rotisserie chicken at the end.
- Cheddar vibe: Swap Parmesan for sharp cheddar and add a pinch of mustard powder. Classic, nostalgic, awesome.
- Low-sodium: Use unsalted broth, season at the end, and rely on lemon and herbs for lift.
- Spice route: Stir in curry powder and a splash of coconut milk for a Thai-adjacent twist, or go with harissa for smoky heat.
FAQ
Can I use frozen vegetables?
Yes. Roast them straight from frozen at a slightly higher heat (435°F/225°C) and add 5–10 minutes.
They’ll still caramelize and work perfectly.
How do I make it thicker?
Blend more of the solids, reduce the broth by 1/2 cup, or add a small peeled potato during simmering for natural starch.
Is this meal-prep friendly?
Absolutely. It keeps well for days and reheats like a champ. Store in single-serve containers for grab-and-go lunches, IMO the ultimate weekday cheat code.
What if I don’t have an immersion blender?
Use a countertop blender in batches, filling it halfway and venting the lid with a towel to release steam safely.
Can I make it in a slow cooker?
Yes.
Sauté onion and garlic first, then add everything except milk and cheese to the slow cooker on Low for 6–7 hours (or High 3–4). Stir in milk and cheese at the end and blend.
My Take
This Broccoli Cauliflower Soup is the culinary version of a high-ROI habit: low effort, big payoff. It’s versatile enough to match your mood and macro goals, and it tastes like comfort without the consequences.
Make it once, and it’ll slide into your weekly rotation like it was always meant to be there. Because when “healthy” hits this good, you don’t need a hard sell—just a spoon.