Tomato, Carrot, Brussels Sprouts Soup

This hearty Tomato, Carrot, and Brussels Sprouts Soup is not only loaded with veggies and flavor, it’s also loaded with nutrient-dense, hearty, healthy goodness! I’ll bet you’ve never had Brussels sprouts in a soup, but they are delicious served this way.

This soup is warm, creamy, and savory, with a little bit of sweetness and spice. Lots of veggies, beans, and nut butter make this a delicious and comforting soup you will want to have all winter.

This is the kind of soup where you can add what you have on hand, so no need to go to the store if you don’t have every ingredient. It was inspired by Dr. Fuhrman.

Although I have Dr. Fuhrman’s book, Eat for Health, and I love the recipes, I don’t always have everything that’s called for. So, I improvise with what I have. It’s hard to fail with most soups and easier to use up what you have on hand.

While you’re here, check out these plant-based recipes:

• Green Berry Smoothie
• Instant Pot Butternut Squash Risotto with Basil Pesto
• Arugula, Orange Fennel Salad
• Tempeh Reuben Sandwich
• Potato Gratin with Jalapeño and Tempeh Bacon

For this recipe, I had carrots, onion, Brussels sprouts, lentils, beans, and home-grown beets. Using veggies from my garden always makes dishes even more delightful. And making a simple potato carrot soup is another option if you have a lot of carrots. I always have plenty of carrots and usually potatoes on hand. Here’s a delicious Potato Carrot soup from a fellow plant-based blogger, Plant-Based Folk, that you’re sure to love, as well. 

Many of Dr. Fuhrman’s recipes call for carrot juice, and I did use that here, but it adds sweetness, and if you don’t like that in a soup, use water or veggie broth instead.

I actually found organic carrot juice in a jar from Lakewood brand. It may not be as fresh as freshly squeezed but may be easier for you.

You can substitute vegetable broth if you don’t have carrot juice.

If you don’t have everything you need for this hearty, plant-based soup, use what you do have and up your nutrient density for the day.

Mix and match with these main ingredients:

• Liquid: broth, water, carrot juice,
• Vegetables: cruciferous or root veggies of your choice.
• Beans: lentils, chickpeas, kidney beans

Enjoy! I’d love to hear your feedback in the comments below for this Tomato, Carrot, Brussels Sprouts recipe! If you have a photo, post it on Instagram, tag me using the hashtag #plantbasedcooking in your caption, and I won’t miss it!

This recipe is Certified Plantricious because it meets the following guidelines.

The Trusted Seal for
Plant-Based Nutrition

• Must be whole food plant-based, contains no animal products
• May be minimally processed
• No added oil
• No added sugars
• No artificial additives or preservatives
• Sodium (mg) to Calories ratio, 1 ≤ 1
• Total Fiber to Calories, 2g ≥ 100 calories

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3.72 from 25 votes

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Tomato, Carrot, Brussels Sprouts Soup

This heart-healthy, nutrient-rich soup recipe is not only chock-full of goodness but is so good tasting, too. Carrot juice adds a touch of sweetness and the Brussels sprouts are a unique addition.

Prep Time25 minutes mins

Cook Time30 minutes mins

Total Time55 minutes mins

Servings: 6 people

1/21x2x3x

Equipment

• Cutting board
• Knife
• Measuring Cups and Spoons
• Vegetable Peeler
• Stainless Steel Pot Set
• Ladle

Ingredients

• 1/4 cup homemade vegetable broth (Trader Joe's brand) or water for sauteing (or 1/4 cup homemade)
• 1 medium onion chopped
• 5 cloves garlic minced
• 2 carrots peeled and cut into rounds
• 1 large beet peeled and cut into 1/2″ cubes
• 3 cups brussels sprouts cut in half or fourths
• 4 cups water or vegetable broth
• 2 cups carrot juice or vegetable broth
• 1/3 cup uncooked green lentils
• 1/2 cup uncooked red lentils
• 1/2 cup kidney beans canned no salt Eden brand
• 1 (8 oz.) can tomato sauce
• 1/3 tsp Ceylon cinnamon*
• 1/2 tsp garam masala
• 2 tbsp almond or peanut butter
• salt and black pepper to taste

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Instructions

• In a large pot, sauté the onions and garlic in 1/4 cup of water or vegetable broth until wilted.
• Add the cinnamon and garam masala and stir.
• Add the rest of the chopped vegetables and sauté a few more minutes.
• Add the red and green lentils, water or vegetable broth, carrot juice, tomato sauce, beans, and nut butter.
• Simmer soup, covered for 30-45 minutes until the vegetables are crisp tender and the lentils are soft.
• Season with salt and pepper to taste.

Notes

*I recommend using Ceylon cinnamon, which has a sweeter, more delicate flavor, because the most common cinnamon, cassia, contains coumarin, a naturally occurring compound that may be toxic to the liver at doses of 1 teaspoon per day for adults and 1/4 teaspoon for children a few times a week. See reference from nutritionfacts.org.

Nutrition

Nutrition Facts

Tomato, Carrot, Brussels Sprouts Soup

Amount per Serving

Calories

244

% Daily Value*

Fat

 

3.9

g

6

%

Saturated Fat

 

0.4

g

3

%

Cholesterol

 

0

mg

0

%

Sodium

 

199.3

mg

9

%

Carbohydrates

 

42.5

g

14

%

Fiber

 

9.3

g

39

%

Sugar

 

11.2

g

12

%

Protein

 

12.7

g

25

%

Vitamin A

 

12300

IU

246

%

Vitamin C

 

71

mg

86

%

Calcium

 

110

mg

11

%

Iron

 

4.3

mg

24

%

* Percent Daily Values are based on a 2000 calorie diet.

The nutrition information is a rough estimate. Values will vary based on variables like specific brand or type of product used. To obtain the most accurate representation, it’s recommended that you calculate your own with the actual amount and type of ingredient used.

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