Overhead shot of a bowl of broccoli cauliflower soup with a spoon in the soup on the left side. Broccoli florets in the background
Print

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!
Course Soup
Cuisine American
Keyword broccoli and cauliflower soup pressure cooker, dairy free broccoli cheese soup, pressure cooker broccoli cheese soup
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 4 people
Calories 381kcal
Author Bites of Wellness

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%