broccoli and cauliflower soup

Broccoli & Cauliflower Cream Soup (Low-Carb, Diabetic-Friendly)

✅ Why it’s good for diabetes

• Low glycemic vegetables
• High fiber (helps stabilize blood sugar)
• No potatoes or flour
• Healthy fats for balanced blood sugar

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🥣 Ingredients (4 servings)

• 2 cups broccoli florets
• 2 cups cauliflower florets
• 1 small onion, chopped
• 2 cloves garlic, minced
• 3 cups low-sodium vegetable or chicken broth
• ½ cup unsweetened almond milk (or low-fat milk)
• 1 tbsp olive oil
• ¼ tsp black pepper
• ½ tsp salt (or to taste)
• Optional: ¼ tsp turmeric (anti-inflammatory)
• Optional: 2 tbsp plain Greek yogurt (instead of cream)

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👩‍🍳 Instructions

1. Sauté aromatics:
   Heat olive oil in a pot over medium heat. Add onion and garlic. Cook until soft (3–4 minutes).
2. Add vegetables:
   Stir in broccoli and cauliflower. Cook 2–3 minutes.
3. Simmer:
   Add broth. Bring to a boil, then reduce heat and simmer 15–20 minutes until vegetables are tender.
4. Blend:
   Use an immersion blender (or carefully transfer to a blender) until smooth.
5. Finish:
   Stir in almond milk, salt, pepper, and optional turmeric. Simmer 2 more minutes.
6. Serve:
   Top with a spoon of Greek yogurt or a sprinkle of black pepper.

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🧮 Approximate Nutrition (per serving)

• Calories: ~120–150
• Carbs: ~10–12g
• Fiber: ~3–4g
• Protein: ~5g
• Low glycemic impact

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🔄 To Make It Even Better for Blood Sugar

• Add ½ cup white beans for extra fiber (if carbs allow in your meal plan).
• Add shredded chicken for more protein.
• Pair with a side salad instead of bread.