Cauliflower and Brussels Sprout Soup
Cauliflower and Brussels Sprout Soup - Creamy soup with crunchy topping
Healthy, because
Even smarter
Nutritional values
The production of digestive juices in the liver, gall bladder and pancreas is stimulated by the bitter substances from Brussels sprouts stimulated. Cress is rich in folate. The B vitamin supports blood formation and plays an essential role in cell division.
If you like, you can also prepare the cauliflower and Brussels sprouts soup in larger quantities and freeze the leftovers in portions. So you always have a healthy meal ready quickly. Only the topping must then be freshly prepared.
(Percentage of daily recommendation)
| Calorie | 176 cal. | (8 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.8 g | (29 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin K | 163 μg | (272 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.2 mg | (35 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 170 μg | (57 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 4.5 μg | (10 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 184 mg | (194 %) | ||
| Potassium | 907 mg | (23 %) | ||
| Calcium | 85 mg | (9 %) | ||
| Magnesium | 73 mg | (24 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 134 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 21 ozs cauliflower florets
- 11 ozs Brussels sprouts
- 1 shallot
- 1 Tbsp olive oil
- 25 ozs Vegetable broth
- 3 Tbsps Pine nuts
- 1 ¾ ozs Oat Cuisine or Soy creamer
- salt
- peppers
- Nutmeg
- 2 tsps lemon juice
- 1 Cress
Kitchen utensils
Preparation steps
Wash cauliflower florets. For the topping, slice about 7 ounce and set aside, cut the rest smaller. Clean, wash and halve Brussels sprouts. Peel and finely dice the shallot.
Heat 1 tsp. oil in a saucepan. Sauté shallot in it for 3 minutes over medium heat. Add flower and Brussels sprouts and sauté for 3 minutes. Add broth and simmer vegetables for 15 minutes until tender.
Meanwhile, for the topping, toast pine nuts in a hot pan without fat over medium heat for 3 minutes, then remove from pan. Heat remaining oil in pan. Sauté cauliflower slices in it for 5 minutes over medium heat until golden brown.
Add oat milk to soup and puree finely. Season soup with salt, pepper, 1 pinch of freshly grated nutmeg, and lemon juice.
Pour soup into 4 deep plates. Cut cress from the bed and spread on the soup with pine nuts and cauliflower slices.
