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Brussels Sprouts Soup

October 16, 2015 by Cris 39 Comments

So simple, so easy, so quick – a delicious budget-friendly brussels sprouts recipe for all you soup lovers out there.

Brussels Sprouts SoupI don’t know how is the weather like where you live, but in Düsseldorf (Germany) is getting colder as the winter approaches. Two days ago I even had to wear my winter coat, SO cold. Brrrrrrrrrr!

While I was planning yesterday my grocery list for next week, I took a quick look into my pantry to see what might be waiting to be used. So I found this medium-sized bag of brussels sprouts and I instantaneously knew that I had to try my boyfriend’s mom soup recipe. I am not sure it’s 100% Panamanian recipe, however, I promise you an unexpected delicious taste from only 5 ingredients such as onion, garlic, tomatoes, ginger and brussels sprouts. That’s all!

Do you eat brussels sprouts? I know that once a vegetable gets a bad rap, it’s hard to change the public’s perception. But let me briefly remind you that brussels sprouts contain nearly as much vitamin C (120 percent of the daily value) as an orange. Besides high amounts of vitamin C, they are a very good source of vitamin A, protein, dietary fiber, minerals, and antioxidants. And scientific research is confirming the ways that cancer-fighting indoles, found in Brussels sprouts, protect the body from free radicals.

Brussels Sprouts SoupYou see now what I mean with ‘my best green pal’, especially that the main sources of protein I consume tend to come from legumes (like chickpeas, beans, lentils, and so on), veggies, and dairy products. However, it’s very important to not overcook them as they will lose their nutritional value and taste.

Clearly, brussels sprouts and I have a good thing going on. But when you pair them with simple (not to mention cheap too!) ingredients like onion, garlic, ginger and tomatoes, wonderful HEALTHY things can happen.

Brussels Sprouts Soup
Brussels Sprouts Soup

Say no more and pass me that bowl … please! :))

5.0 from 3 reviews
Print
Brussels Sprouts Soup
Author: Cook it fit
Cuisine: Panama
Prep time:  5 mins
Cook time:  15 mins
Total time:  20 mins
Serves: 4
 
A wonderfully delicious, hearty & healthy vegan soup containing brussels sprouts, tomatoes, garlic, onion and ginger. That's all!
Ingredients
  • - 1 pound Brussels sprouts, tips cut off, discolored leaves removed
  • - 2 garlic cloves, pressed or minced,
  • - 1 medium red onion, thinly chopped
  • - 3 medium tomatoes, roughly chopped
  • - a bit of ginger, thinly chopped
  • - 1 tablespoon olive oil
  • - 1 cup low-sodium vegetable broth
  • - ½ teaspoon red pepper flakes
  • - 1 teaspoon cayenne pepper (more or less, depending on how spicy you like your chili)
  • - sea salt and freshly ground black pepper, to taste
  • Optional garnishes: chopped fresh cilantro
Instructions
  1. Wash the brussels sprouts very well, trim the nubby ends and any discolored leaves off them.
  2. Meanwhile, heat the olive oil in another medium pot over medium heat. Add the onion, garlic and a sprinkle of salt, and cook - stirring occasionally - until the veggies are soft, about 2 minutes. Then stir in the ginger, tomatoes, and red pepper flakes and cook until fragrant, about 1 more minute. Transfer it to a blender and purée the mixture until smooth, about 1 min.
  3. Now bring 2 cups of water to a boil in a medium saucepan. Pour in the brussels sprouts, the broth and bring to a simmer. Transfer the puréed soup to the saucepan, reduce the heat and simmer for about 15, to give the flavors time to meld.
  4. Ladle soup into individual bowls. Sprinkle your favorite garnish over the soup and serve.
Notes
Soup learned from my boyfriend’s mom, Rosia. Many thanks!

P.S. In case you decide to make this delicious soup, then let me know how it turned out for you! Leave a comment below and share a picture on Instagram with the hashtag #cookitfit!
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Brussels Sprouts SoupDo you eat brussels sprouts? What’s your favorite combo? 🙂

Stay healthy & be happy!

Xoxo Cris

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Related

Filed Under: LUNCH, QUICK AND EASY, RECIPES, SOUPS, VEGAN Tagged With: brussels sprouts, delicious, gluten-free, healthy, Healthy Eating, one runner's food

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Comments

  1. Sarah says

    October 16, 2015 at 7:54 pm

    Yum! These look absolutely delicious!

    Reply
    • Cris says

      October 16, 2015 at 9:09 pm

      Hooray! 🙂 Thanks, Sarah! Xx

      Reply
  2. Mitzie Mee says

    October 20, 2015 at 6:19 pm

    This used to be my hate-veggie number 1 when I was a kid, but then I had baked brussels sprouts with cheese a year ago and they were so delicious. I later found out that certain kinds of brussels sprouts are very bitter, but if you choose the fresh, new and tiny ones, they taste much better:) Your soup looks very delicious.

    Reply
    • Cris says

      October 21, 2015 at 11:21 pm

      It must be true then. To tell you the truth, I always buy them fresh and only in season. 🙂 By the way, the soup is a keeper. Xoxo

      Reply
  3. Cris says

    October 21, 2015 at 11:18 pm

    Thanks a lot, Dana! Quick question – How do you cook brussels sprouts? I usually steam them for a few minutes. I would recommend you give them one last chance (please!). :)) Hugs & Love for you too! Xoxo

    Reply
  4. Dave says

    October 22, 2015 at 10:53 pm

    Awesome! After avoiding sprouts for about 10 years I tried them again last year…and they weren’t as bad as I remembered. This soup looks really good and seriously healthy. I will definitely make them this winter. Bookmarked!

    Reply
    • Cris says

      October 26, 2015 at 11:42 am

      Yay! :)) Let me know please how it goes. Have a good one, Dave! 🙂

      Reply
      • Dave says

        October 27, 2015 at 7:08 pm

        Sprouts are purchased…will update in a day or two! 🙂

        Reply
        • Cris says

          October 28, 2015 at 10:21 pm

          SO happy to hear that! 🙂

          Reply
  5. Dave says

    November 10, 2015 at 11:33 pm

    Kat stole the sprouts and used them for another recipe! But this soup will definitely be made soon… 😉

    Reply
    • Cris says

      November 13, 2015 at 12:43 pm

      Ha ha! :)) Well, then next time. Thanks for letting me know, Dave! 🙂

      Reply
  6. Dave says

    November 25, 2015 at 2:33 pm

    Wow, Chris! I just made this for lunch, and it was amazing! I can’t believe a recipe using sprouts can be so good 🙂

    I added a little sugar ‘cos my tomatoes were a bit tangy, and a bit of cumin too. I also put in double the spices and a big squirt of of spicy sauce – and it was way too hot! I love spicy food too, so I should’ve listened to you. But Kat suggested serving it with a plop of Greek yogurt and it worked a treat. Fantastic recipe…will deffo be making again. Thanks!

    Reply
    • Cris says

      November 28, 2015 at 3:25 pm

      SUPER! 🙂 So HAPPY that you guys liked it. Thank you for your feedback, Dave! Wish you both an awesome weekend. 🙂

      Reply
  7. Lucy says

    November 27, 2015 at 5:05 pm

    what exactly are red pepper flakes? would like to try this tomorrow 🙂

    Reply
    • Cris says

      November 27, 2015 at 5:08 pm

      Hi, Lucy! 🙂 Red pepper flakes or crushed red pepper is a condiment consisting of dried and crushed red chili peppers. 🙂 I hope this helps. You can find it in any store. Or simply use normal pepper. Let me know please how it goes. Wishing you a beautiful weekend! Xoxo

      Reply
      • Lucy says

        November 27, 2015 at 5:40 pm

        if I used normal red pepper how do I go about doing it? I cant eat anything spicy as I got a sensitive stomach. xx

        Reply
        • Cris says

          November 27, 2015 at 7:11 pm

          Don’t use it, Lucy. Just to be on the safe side. 🙂 Replace it with normal pepper.

          Reply
          • Lucy says

            November 27, 2015 at 7:16 pm

            to use the normal pepper instead , how do I use for this soup?

          • Cris says

            November 27, 2015 at 10:06 pm

            In a medium pot heat the olive oil until shimmering. Add the onion, garlic and a sprinkle of salt, and cook – stirring occasionally – until the veggies are soft, about 2 minutes. Then stir in the ginger, tomatoes, and pepper and cook until fragrant, about 1 more minute. 🙂

  8. Ellis says

    January 15, 2016 at 9:38 pm

    Thank you so much for the recipe! My boyfriend and I absolutely loved it. So easy and fast to make, simple yet delicious soup recipe.

    Reply
    • Cris says

      January 17, 2016 at 1:29 am

      Yay! So HAPPY to read your comment. Thank you for letting me know! 🙂

      Reply
  9. Laurie says

    February 1, 2016 at 6:01 am

    Are the brussels sprouts boiled/otherwise cooked beforehand? Maybe a step is missing from the directions…? Step 2 begins “Meanwhile, heat the olive oil in another medium pot…”, but I’m not seeing reference to a first pot.

    Reply
    • Cris says

      February 3, 2016 at 11:50 am

      Hi, Laurie! First things first, I’d like to apologise for my late answer due to my broken right hand. The brussels spouts are added to the same pot – please see Step 3 – only after you sauté the veggies. I hope this helps. Let me know please if yo have additional questions.

      Reply
      • Laurie says

        February 4, 2016 at 9:33 am

        Thanks, Chris! For some reason, I thought it took lots longer to cook brussels sprouts. I cooked this up tonight and it’s sooo good. Easy, too!

        Sorry to hear about your hand – I’ve been there, and it’s zero fun. Hang in there!

        Reply
        • Cris says

          April 5, 2016 at 3:53 pm

          Thank you for your feedback, Laurie! 🙂

          Reply
  10. Sophia louka says

    February 15, 2016 at 5:41 am

    Just found your recipe blog. Seems very interesting and I can’t wait to try your recipes! Hope to be getting more recipes and ideas…

    Reply
    • Cris says

      April 5, 2016 at 3:50 pm

      Thank you, Sophia! 🙂 Now that I am back to life, running and blogging, I promise to post ever week a delicious and healthy recipe.

      Reply
  11. Cher says

    November 12, 2016 at 4:27 pm

    So going to make this many times 😉 TY for the recipe.

    Reply
    • Cris says

      November 12, 2016 at 4:56 pm

      So happy to read your message. 🙂 Enjoy it!

      Reply
  12. Candace says

    November 12, 2016 at 8:57 pm

    I do not recall ever eating brussel sprouts so when I purchased them I had no idea how to prepare. I used this receipe and added and substituted a few things. I did not have fresh tomatoes so I used canned whole pealed tomatoes and I was out of onion so I used a jar of salsa and I added chicken breast. I threw in a little extra spices like thyme and garlic powder as I did not have fresh garlic. I used coconut oil and chicken broth as well. Basically, I used what I had on hand. This dish was a big hit at my house. I will prepare again soon.

    Reply
    • Cris says

      November 16, 2016 at 10:23 pm

      Hi, Candace! Thank you so much for your feedback. I must admit your version sounds tastier. Well done! I gotta try yours as well. 🙂

      Reply
  13. Maria says

    November 30, 2016 at 1:24 am

    I was a little skeptical at first but I love soups and I had Brussels sprouts in my refridge that I need to make… Oh my goodness it is delicious !!!! I would have never thought it can taste like this !! I didn’t have any ginger so I skipped that ingredient but I did add (since I’m Italian) a small amount of cut up spaghetti !!! Love it!! going to make it again and again !!

    Reply
    • Cris says

      December 4, 2016 at 7:52 pm

      So HAPPY to read your message, Maria! 🙂 Thank you for your feedback! Tell you the truth, Brussels Sprouts soup is now my favorite, too.

      Reply
  14. Brian says

    September 11, 2017 at 1:15 am

    I made the soup. It was incredible !

    Reply
    • Cris says

      September 11, 2017 at 6:15 am

      Happy to hear, Brian!

      Reply
  15. Brian says

    September 11, 2017 at 1:15 am

    5 star tasty

    Reply
    • Cris says

      September 11, 2017 at 6:16 am

      Thank you very much for the feedback!

      Reply
  16. Kathy Preston says

    September 24, 2018 at 6:15 pm

    I’m going to try this recipe as I have fresh Brussel Sprouts from our garden. I don’t have any ginger, so how much pwdr. ginger would I use? Thanks for the recipe, I’m anxious to try it. Kathy

    Reply
    • Cris says

      September 24, 2018 at 6:43 pm

      Hi Kathy! You wanna know something funny? I was just cooking this soup when I read your comment next to the recipe. 🙂 Thanks for your comment. I so hope you like it. I personally love it! As for the ginger powder, use a teaspoon if you like it spicy. Let me know please how it goes. Best, Cris

      Reply

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Welcome to Cook It Fit! Since June 2014, this blog has been the place for me to inspire and support you to make healthy lifestyle changes that last – with simple, delicious recipes and tips on how to make healthy choices every day. Though I'm now a certified nutrition coach, the information here is not intended to substitute the professional medical advice.
Stay healthy & be happy, Cris

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