So simple, so easy, so quick – a delicious budget-friendly brussels sprouts recipe for all you soup lovers out there.
I 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.
You 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.
Say no more and pass me that bowl … please! :))
- - 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
- Wash the brussels sprouts very well, trim the nubby ends and any discolored leaves off them.
- 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.
- 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.
- Ladle soup into individual bowls. Sprinkle your favorite garnish over the soup and serve.
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!
Do you eat brussels sprouts? What’s your favorite combo? :)
Stay healthy & be happy!
Xoxo Cris
Sharing is kind of SEXY!
Yum! These look absolutely delicious!
Hooray! :) Thanks, Sarah! Xx
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.
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
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
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!
Yay! :)) Let me know please how it goes. Have a good one, Dave! :)
Sprouts are purchased…will update in a day or two! :)
SO happy to hear that! :)
Kat stole the sprouts and used them for another recipe! But this soup will definitely be made soon… ;)
Ha ha! :)) Well, then next time. Thanks for letting me know, Dave! :)
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!
SUPER! :) So HAPPY that you guys liked it. Thank you for your feedback, Dave! Wish you both an awesome weekend. :)
what exactly are red pepper flakes? would like to try this tomorrow :)
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
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
Don’t use it, Lucy. Just to be on the safe side. :) Replace it with normal pepper.
to use the normal pepper instead , how do I use for this soup?
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. :)
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.
Yay! So HAPPY to read your comment. Thank you for letting me know! :)
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.
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.
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!
Thank you for your feedback, Laurie! :-)
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…
Thank you, Sophia! :) Now that I am back to life, running and blogging, I promise to post ever week a delicious and healthy recipe.
So going to make this many times ;) TY for the recipe.
So happy to read your message. :-) Enjoy it!
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.
Hi, Candace! Thank you so much for your feedback. I must admit your version sounds tastier. Well done! I gotta try yours as well. :-)
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 !!
So HAPPY to read your message, Maria! :-) Thank you for your feedback! Tell you the truth, Brussels Sprouts soup is now my favorite, too.
I made the soup. It was incredible !
Happy to hear, Brian!
5 star tasty
Thank you very much for the feedback!