Vegan Brussels Sprouts Soup with Dried Mint

Today I got for you a rich and fulfilling brussels sprouts soup. It’s perfect for a weekday dinner and even leftovers for lunch! This soup is highly nutritious, vegan, and gluten free too! 

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I remember the first time I heard about Brussels sprouts, was from a kid in nutrition, and fitness program . The little girl said “I hate Brussels sprout it’s the only veggies I can’t eat”. And she added that she is trying her best to eat others veggies. I had no idea back then, what was the Brussels sprout. And as I challenged myself to try as many veggies and fruits as I can , so it’s time to try a new one.

This soup flavors remind me of the stuffed cabbage rolls that my mom makes in cold winter days. Brussels sprouts doesn’t taste like cabbage exactly, but when blended the soup with garlic, it gives the same taste, and its actually unique and delicious. This brussels soup is actually an easy way to include brussels sprouts in your diet. I know it’s not the most delicious, and beautiful veggie, but it’s healthy, and its good to diversify your intake of fruits and vegetables all the time. 

Brussels sprouts belongs to the cruciferous vegetables family. These vegetables have bitter taste due to mustard oil, that is releases from compounds called glucosinolate. I posted long time ago about vegetables I hates and what would I eat instead, and brussels sprouts one of the vegetables I would eat over broccoli. And I even wrote a comparison between these two vegetables. 

Why brussels sprouts 

• They are high in water-soluble B-Vitamins like C , B6 , B2 and folate. Also, in fat-soluble vitamins like K and A. also have good amounts in minerals like Magnesium, Manganese, and Iron. And above all of that, they are very low in calories.
• It’s high in fiber, which linked to reduce risk of some cancers, aid the digestion process, and even weight loss.
• It consider a great source of omega 3 fatty acids. 
• They have  compounds called isothiocyanates which has anticancer effect

Raw or cooked

In this analysis they found that cooking or steaming methods may reduce the antioxidants , and flavonoids levels in brussels sprouts. but that doesn’t mean, we have to eat  raw all the times. just alternating between cooking and consuming it raw.  

Brussels Sprouts Soup

This soup is so much better than I anticipated. its rich, minty, savory and well light but yet fulfilling! I kept the flavor  simple for this recipe, but toasting with and olive oil give it richness, and potato gives its natural creaminess. I added nutritional yeast at the end for cheesy savory flavor, but it’s totally optional. And the soup is equally delicious without it.

I added toasted pine nuts  as garnish and its optional, but it gives us nice texture and nutty taste. 

Nutritional yeast 

Is a yeast species called Saccharomyces cerevisiae. This type is different from the species knows brewer’s yeast, or even the baker yeast.

This nutritional yeast have many health benefits: 

• Have complete protein profile, means it has all the complete nine essential amino acids that the body needs and can’t synthesis in the body. 
• It has some b vitamins , and traces of minerals too
• Help boost energy, and may lower blood cholesterol. 

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Nutritional yeast 

Yield: 4

Vegan Brussels Sprouts Soup with Dried Mint

Prep Time: 10 minutes

Cook Time: 30 minutes

Total Time: 40 minutes

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Ingredients

• 1 Tb olive oil
• 1 Tb dried mint
• 1 medium onion, roughly chopped
• 4 cloves garlic , roughly chopped
• 1 inch ginger, roughly chopped
• 1 lb brussels sprouts frozen or fresh
• 1 small potato, roughly chopped
• 2 Tb nutritional yeast
• 2 cup water
• 1/2 Tb pine nuts
• 1/4 tsp cumin, optional
• 1/8 tsp chili powder, optional
• dash of salt
• black pepper , up to taste

Instructions

1. In a medium, pan, add olive oil on medium hate
2. Add chopped onion, and sauté for 3-4 minutes, until it becomes translucent , then add garlic, ginger & potato .
3. Add seasoning, and keep sautéing for 3 minutes
4. Add brussels sprouts halves, and sauté for 2 minutes only.
5. Cover the veggies with water, until they are fully submerged, about 2 cups of water, add more seasoning if desired.
6. let it simmer covered with a lid for 20 minutes.
7. remove from the stove, let it cool for 5 minutes. blend the sup in the blender, and return back to the stove, for 3-5 minutes. Add nutritional yeast if desired
8. Serve the soup and keep the leftovers in sealed zip lock bag, or airtight container (preferably glass) for 2-3 days only. You can freeze it too up to 1 month.

Nutrition Information:

Yield:

5

Serving Size:

1 grams
Amount Per Serving: Calories: 114Total Fat: 4gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 0mgSodium: 63mgCarbohydrates: 17gFiber: 4gSugar: 3gProtein: 5g