Overhead shot of a bowl of broccoli cauliflower soup with a spoon in the soup on the left side. Broccoli florets in the background
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Low Carb Cheesy Broccoli Cauliflower Soup

This low carb cheesy broccoli cauliflower soup is a healthy, creamy version of your favorite comfort food and is the perfect quick and easy lunch or dinner recipe! Made with just 9 ingredients, this soup is packed full of veggies and is dairy free, gluten free, vegan, paleo, Whole30 and keto friendly!
Prep Time5 mins
Cook Time25 mins
Total Time30 mins
Course: Soup
Cuisine: American
Keyword: broccoli and cauliflower soup pressure cooker, dairy free broccoli cheese soup, pressure cooker broccoli cheese soup
Servings: 4 people
Calories: 381kcal
Author: Samantha Rowland

Ingredients

Instructions

Pressure cooker instructions

  • Remove the leaves and the thick stalk of the cauliflower. Chop the cauliflower into similar size pieces (shape doesn't matter)
  • Place a steamer basket into your pressure cooker. Add the cauliflower to the steamer basket and add 1 cup of water. 
  • Secure the lid and close the vent to sealing. Cook on high pressure for 3 minutes
  • While the cauliflower is steaming, make the creamy garlic sauce. Combine the hemp hearts, water, garlic olive oil and 1 tsp salt in a high speed blender and blend for 1 minute or until smooth
  • Once the cauliflower is done cooking, manually release the pressure (carefully) by moving the vent from sealing to vent. Use a long wooden spoon to keep your fingers away from the steam
  • Carefully remove the steamer basket full of cauliflower from the pressure cooker. Take the insert of the pressure cooker and pour out the water. 
  • Add the cauliflower back into the pressure cooker (no more steamer basket) and add the creamy garlic sauce, 3 cups of vegetable broth and blend with an immersion blender until smooth. See post for tips if you don't have an immersion blender!
  • Add 1/3 cup of nutritional yest, 1/2 tsp salt, 1 tsp garlic powder and 1 tsp dried thyme to the creamy cauliflower mixture. Blend with immersion blender to incorporate. Taste for seasoning. Add up to 2 tablespoons more of nutritional yeast and 1/2 tsp of salt if needed
  • Chop the broccoli florets into bite size pieces. Add them to the cauliflower mixture in the pressure cooker. Add the last 1 cup of vegetable broth and stir. 
  • Place the lid on the pressure cooker and close the vent to sealing. Manual pressure, high heat to 0 minutes. After cooking, manually release the pressure. NOTE: If you get a BURN error, that is ok, just release the pressure manually and the broccoli should be cooked through. 
  • After the pressure is removed, take the lid off and stir well. Allow to cool and serve hot! 

Stove Top Instructions

  • Remove the leaves and the thick stalk of the cauliflower. Chop the cauliflower into similar size small pieces (shape doesn't matter)
  • Place a steamer basket into a large pot. Add enough water to cover the bottom of the pot and allow the water to come up to a simmer (over high heat). Once simmering, add the cauliflower to the steamer basket and cover. 
  • Cook for 6-7 minutes (over high heat) or until the cauliflower is fork tender. 
  • While the cauliflower is steaming, make the creamy garlic sauce. Combine the hemp hearts, water, garlic olive oil and 1 tsp salt in a high speed blender and blend for 1 minute or until smooth
  • Turn off the stove. Remove the steamer basket and drain the water from the pot. Add the steamed cauliflower back into the pot and add the creamy garlic sauce, 3 cups of vegetable broth and blend with an immersion blender until smooth. See post for tips if you don't have an immersion blender!
  • Add 1/3 cup of nutritional yest, 1/2 tsp salt, 1 tsp garlic powder and 1 tsp dried thyme to the creamy cauliflower mixture. Blend with immersion blender to incorporate. Taste for seasoning. Add up to 2 tablespoons more of nutritional yeast and 1/2 tsp of salt if needed
  • Chop the broccoli florets into bite size pieces. Add them to the cauliflower mixture in the pot. Add the last 1 cup of vegetable broth and stir. 
  • Place the lid back on the pot and cook over medium heat for 10-15 minutes, stirring occasionally until broccoli is tender but not over cooked. 
  • Serve hot!

Nutrition

Calories: 381kcal | Carbohydrates: 35g | Protein: 23g | Fat: 20g | Saturated Fat: 1g | Sodium: 2248mg | Potassium: 1509mg | Fiber: 13g | Sugar: 9g | Vitamin A: 50.5% | Vitamin C: 412.7% | Calcium: 21.4% | Iron: 38.5%