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Cauliflower, Asparagus and Red Pepper Soup

New research has found that consumption of increased amounts of cruciferous vegetables is associated with improved breast cancer survival rates. Other studies have suggested that cruciferous vegetables may decrease risk of many cancers. Red peppers are high in lycopene, another cancer fighting component of vegetables. Add fresh spring asparagus and you have a healthful and tasty soup.


Serves 4



  • 1/2 tablespoon canola oil
  • 1 large onion, dicedCauliflower, Asparagus and Red Pepper Soup1 large roasted or fresh red pepper, diced, divided
  • 3 cups asparagus, cut in 1' slices, divided
  • 4 cups cauliflower florets
  • 4 cups fat-free chicken broth
  • 1/8 teaspoon white pepper
  • 1/8 teaspoon ground thyme
  • 1 teaspoon dry mustard
  • 1/2 cup milk
  • salt and pepper to taste




  1. In a large saucepan, heat oil. Add onion and cook until translucent. Reserve 1/2 cup red pepper and 1/2 cup asparagus tops to garnish the soup when ready to serve. Set aside.

  2. Add remaining red peppers and asparagus to the pan. Add cauliflower and broth. Bring to a boil. Cover and reduce heat. Simmer for 30 minutes or until vegetables are very tender.

  3. Using a hand held immersion blender, blend soup to desired consistency. Soup can be completely pureed or leave some vegetables chunks. Add reserved red pepper and asparagus. Add white pepper, thyme, dry mustard, and milk. Bring to a boil, reduce heat and cook for 5 minutes. Add salt and pepper to taste. Add extra broth or milk if needed to thin to desired consistency.


Nutrition Facts


Calories: 100

Total fat:  3g

Saturated fat: 1g

Cholesterol: 4mg

Sodium:  70mg

Carbohydrates:  13g

Fiber:  4g

Sugar: 6g

Protein:  6g