I’m a Certified Nutrition Coach, gluten-free recipe creator, and home detoxification expert with a focus on gut health. I show burned-out women with digestive issues how to take a proactive, holistic approach to healing by sharing nutrient-dense recipes, and sustainable lifestyle tips that are easy to implement in everyday life.
When I created this creamy broccoli soup recipe, that’s when I discovered I had a penchant for thick pureéd soups. They feel substantial in your mouth, they don’t splatter off your spoon, and there’s no slurping. If made thick enough, you can even use them as dips or spreads, but with all the nourishing goodness of a warm soup. Over the years, I’ve found the perfect balance of flavors for this broccoli cauliflower soup and now it disappears almost as quickly as I can make it.
I first started pureeing soups when I was healing from active Crohn’s Disease. Blending the ingredients makes them easier to digest when your intestinal lining is inflamed and digestion is compromised. Because the fibers are partially broken down in the blending process, the nutrients are absorbed into the bloodstream faster. A perfectly healthy person will also benefit from consuming pureéd soups.
The rich and creamy texture of this soup comes from a good dose of healthy fats from extra virgin olive oil and avocado. Unflavored collagen peptides add about 40-50 grams of protein, and the fiber from all the vegetables will keep you satisfied for hours. Cumin, coriander and thyme provide a bright and savory boost of delicious flavor that’s appealing at any time of the year.
Besides being chock full of supportive macro and micronutrients, this creamy broccoli cauliflower soup comes together quickly–there’s none of this, let it simmer for an eternity, business. The whole process takes 40 minutes or less. If you have leftover soup, it freezes well for a quick, balanced meal when you’re low on energy and time.
Key Ingredients for the Creamiest Broccoli Soup Recipe
FRESH INGREDIENTS:
Broccoli – One 16-ounce bag of frozen broccoli (or 1 pound fresh) is all you need for this recipe. You can use fresh broccoli instead, but frozen cuts prep time without sacrificing nutrition. I always buy broccoli florets by default, but since it will be pureéd it doesn’t matter.
Cauliflower – One 12-ounce bag of frozen cauliflower rice goes into this soup. Again, you can buy fresh cauliflower or frozen cauliflower florets instead of riced cauliflower–use what’s available. Here are three gut health benefits of this common veggie.
Onion & Garlic – Alliums are part of what gives this creamy broccoli soup so much flavor, not to mention support for the immune system. Chop one large yellow onion and smash 3-4 cloves of fresh garlic.
Leek – Also in the allium family, leeks are a great source of inulin, a type of prebiotic fiber that feeds the healthy bacteria in your gut. They have a wonderfully mild, sweet and savory flavor. You’ll need the white part of one average size leek, about 6-7” long.
Tip for Preparing Leeks: Due to growing methods, leeks are quite sandy. Unlike most veggies, slice them first and then wash them (and your cutting board) after they’re chopped. I’ve detailed the process below in the instructions. If there’s a Trader Joe’s near you, they sell pretrimmed leeks which speeds up the process and reduces the mess.
Carrot – One large carrot with the skin (for extra fiber and nutrients) is enough. An orange carrot will dull the color of the broccoli soup slightly, but it won’t affect the flavor so use whatever is available. I prefer rainbow carrots to vary nutrient intake and use a white or yellow one for this recipe. Chop it into 1/8” rounds so it’ll soften quickly.
Avocado – Half of a ripe avocado is what makes this broccoli soup recipe so creamy. If you want to go ahead and use the whole thing, I won’t stop you. Avocados are a fruit known for their healthy fats and fiber. They are a fantastic source of vitamins C, E, K, B2, B3, B5 and B6 as well as folate, potassium, magnesium and copper. They don’t call them a superfood for nothing.
Tip for Ripening: Leave the avocado on the counter to ripen and place it in the refrigerator just before it’s fully ripe. It’ll last for many days in the refrigerator until you’re ready to make the soup. I always refrigerate ripe avocados and they never go bad.
PANTRY INGREDIENTS:
Low-Sodium Chicken Broth or Stock – Any variety of broth or stock will work for this recipe, but chicken stock will ensure your broccoli soup is green and vibrant. Vegetable stock will muddy the color slightly. You’ll need one 32-ounce container (or 4 cups). Organic is preferred for the best quality and nutritional value.
For a thicker soup closer to the consistency of a veggie dip (my personal preference) use only three cups of stock.
Unflavored Collagen Peptides – 4-5 scoops of collagen peptides give this broccoli cauliflower soup energy-boosting protein. I use Grass-Fed Collagen Peptides from Thrive Market [Enjoy 40% off your first box with my partner link]. They’re high quality, a great value and they dissolve easily. Vital Proteins is another fantastic brand if you can snag it on sale. Omit the collagen if you’re vegan. Hemp protein could be used as a substitute, but it will affect the flavor. I haven’t tried it.
A Note on Collagen: When it comes to animal-based products, buy the highest quality you can afford. Not only does it affect your health, but there is a ripple effect that extends to the health and well-being of the animals and our planet. There are a lot of purposely confusing marketing terms used to trick people into buying inferior products at superior prices. That’s a topic for another day. However, start by looking for regenerative, organic, or non-GMO fed animals at a minimum. Ideally, pasture-raised or at least grass-fed animals will be more nutritious and taste better. Lastly, always make sure they are antibiotic-free without added hormones (this is irrelevant for poultry).
Herbs & Spices – 2 teaspoons of fresh thyme, 1 ½ teaspoons of ground cumin and 1 teaspoon of ground coriander make this broccoli soup sing. Alternatively, a scant ¾ teaspoon of dried thyme will work in place of fresh.
Salt, Pepper & Extra Virgin Olive Oil – No broccoli cauliflower soup recipe is complete without these three ingredients to pull all the flavors together. You’ll use 1 teaspoon of fine sea salt (divided), 2 tablespoons of high-quality extra virgin olive oil [get 10% off your first order at Pour olive] and fresh cracked pepper to taste.
How to Make Broccoli Cauliflower Soup
First, grab the bags of frozen broccoli and cauliflower from the freezer and let them sit on the counter to begin to thaw while you prep the other veggies.
Next, using the side of a large chef’s knife, crush the garlic and remove the peels. Set the garlic aside and chop the onion and carrot.
To prepare the leeks, remove the greens and the tip of the stem. Then cut the leek in half lengthwise and slice it into ⅛” half rounds. Rinse the pieces thoroughly in a mesh strainer after cutting, using your fingers to separate the layers. Wipe down the cutting board afterward to remove any sand.
In a stock pot, warm the extra virgin olive oil on medium-low heat. Add the onions and carrots, ½ teaspoon of the sea salt and cook, stirring occasionally until the onions begin to soften, approximately 3 minutes. Next, add the leeks and the garlic. Stir and cook until fragrant and the leeks are beginning to look translucent, about 3-4 more minutes. Leeks burn quickly, so keep an eye on them and reduce the heat if necessary.
Once the garlic is fragrant, add the chicken broth, and increase the heat to high. Add the cauliflower rice, broccoli, thyme, and remaining salt. Cover and bring the liquid to a boil, then reduce the heat to medium and simmer, keeping the pot covered. Cook until the broccoli can be easily pierced with a fork, about 15 minutes.
Finally, turn off the heat and move the stock pot to a heat-safe surface. Using an immersion blender, very carefully blend the soup in the pot. Be careful to stop the blade before lifting the wand so it doesn’t splatter and burn you. Start on the lowest speed to get the largest pieces pureed evenly. Then add the cumin, coriander, black pepper, avocado and collagen and blend on a higher speed until a fine purée. Blending takes about 10 minutes.
Lastly, dish your creamy broccoli soup in a large bowl and finish with your favorite toppings. I’ve listed my favorites below.
Note: You can also blend this soup in small batches in a high-speed blender or food processor, but let it cool down first. It will take longer and tends to be a messier process.
Broccoli Soup Toppings
When it comes to garnishing your broccoli soup, choose your own adventure. Any combination of the following will give it next-level status while adding satisfying texture.
This easy creamy broccoli soup recipe is nutrient-packed, and full of flavor. Make a big batch to freeze for a delicious and satisfying meal when you’re short on groceries, time or energy.
Ingredients
Scale
FOR THE SOUP:
4 cups (32 ounces) low-sodium chicken stock or broth
1 (16 oz) bag of frozen organic broccoli florets
1 (12 ounce) bag of frozen organic cauliflower rice
1 large yellow onion, roughly chopped
1 large organic carrot with skin, sliced to 1/8” rounds, (ideally white or yellow)
1 leek, chopped & rinsed (see tip)
1/2 avocado
3–4 large cloves garlic, smashed
4–5 scoops of unflavored organic collagen peptides
2 tablespoons high-quality EVOO
2 teaspoons fresh thyme (or a scant 3/4 teaspoon dried)
Remove the bags of frozen broccoli and cauliflower from the freezer and let them begin thawing while you prep the other veggies.
Using the side of a large chef’s knife, crush the garlic and remove the peels. Set the garlic aside and chop the onion and carrot.
To prepare the leeks, remove the greens and the tip of the stem. Then cut the leek in half lengthwise and slice to ⅛” half rounds. Rinse the pieces thoroughly in a mesh strainer after cutting, using your fingers to separate the layers. Wipe down the cutting board afterward to remove any sand.
In a stock pot, warm the extra virgin olive oil on medium-low heat. Add the onions and carrots, ½ teaspoon of the sea salt and cook, stirring occasionally until the onions begin to soften, approximately 3 minutes. Add the leeks and the garlic. Stir and cook until fragrant and the leeks begin to look translucent, about 3-4 more minutes. Leeks burn quickly, so keep an eye on them and reduce the heat if necessary.
Once the garlic is fragrant, add the chicken broth, and increase the heat to high. Add the cauliflower rice, broccoli, thyme, and remaining salt. Cover and bring the liquid to a boil, then reduce the heat to medium and simmer, keeping the pot covered. Cook until the broccoli can be easily pierced with a fork, about 15 minutes.
Turn off the heat and move the stock pot to a heat-safe surface. Using an immersion blender, very carefully blend the soup in the pot. Be careful to stop the blade before lifting the wand so it doesn’t splatter and burn you. Start on the lowest speed to get the largest pieces pureed evenly. Then add the cumin, coriander, black pepper, avocado and collagen and blend on a higher speed until a fine purée. Blending takes about 10 minutes.
Serve your creamy broccoli soup in a large bowl and finish with your favorite toppings.
Notes
For the best color, use a yellow or white carrot and chicken stock.
Omit the collagen peptides and use vegetable stock to make it vegan.
You can also blend this soup in small batches in a high-speed blender or food processor, but let it cool down first. It will take longer and tends to be a messier process.
Tips for Storing & Reheating
Store leftovers in the refrigerator or freezer in freezer-safe glass jars with lids or use silicone cups (these are my favorite).
Freezing in Glass Jars: Use freezer-safe, straight-sided mason jars. Do not fill the jar all the way (the soup will expand as it freezes). Leave the lids on loosely, or completely off, until the soup has completely frozen, otherwise the container may shatter in your freezer. Here’s a great article specifically outlining how to safely freeze food in mason jars.
Freezing in Silicone Cups: Keep the silicone cups upright until frozen as the seals can be a little unreliable. Do not overfill past the fill line.
Whether refrigerated or frozen, reheat any broccoli cauliflower soup in a small saucepan on the stovetop. If frozen, allow the soup to partially thaw in the fridge or on the counter first. If you’re in a rush, soak the container in a bowl of warm water until the soup releases from the sides of the container and pours. Stirring the soup while it heats in the pan speeds up the process. Never place frozen glass jars in hot water or the microwave.
