Recipe description
June 20, 2026
Brussels sprout soup with walnuts
A cozy Brussels sprout soup that supports gentle digestion and fiber diversity.
90%
General Gut Health Match
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Fiber-rich Brussels sprouts and walnuts support gut regularity and microbial diversity.
- Colorful plant foods provide polyphenols that help nourish gut microbes.
- Healthy fats from nuts paired with fiber help stabilize blood sugar and satiety.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Brussels sprout
4
cup
Walnuts
0.5
cup
Onion
1
piece
Garlic
2
piece
Oil, olive
1
tablespoon
Butter
3
teaspoon
Vegetable broth
4
cup
Cream
4
tablespoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Lemon juice
2
teaspoon
Instructions
1
In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent.
2
Add minced garlic and cook for another minute until fragrant.
3
Stir in the Brussels sprouts and cook for about 5 minutes.
4
Pour in the vegetable broth and bring the mixture to a boil.
5
Reduce heat and let it simmer for 15-20 minutes until the Brussels sprouts are tender.
6
Blend the soup until smooth, then season with salt, pepper, and thyme.
7
Serve hot, garnished with chopped walnuts and a squeeze of lemon juice.
More Recipes For Your Gut
Nutrition
320 kcal
Calories
9 g
Protein
23 g
Carbohydrates
7 g
Fiber
6 g
Sugar
16 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
Is this soup suitable for beginners?
Yes—it's simple to make with common ingredients; no advanced cooking skills are required.
Is it vegan and gluten-free?
If you use vegetable stock and no dairy, it's vegan; it should be gluten-free as long as any thickeners are gluten-free (usually yes).
How many servings does it yield and how can I adjust the portions?
It typically serves about 4; you can scale the ingredients up or down to serve more or fewer.
What are the main digestive benefits of this soup?
Brussels sprouts provide fiber and prebiotic compounds; walnuts add polyphenols and healthy fats; together they support a gut-friendly microbial balance.
How should I store leftovers and how long will they keep?
Refrigerate in an airtight container for 3–4 days; you can freeze for 1–2 months.
How can I customize the flavor?
Add herbs (such as parsley or thyme) and a squeeze of lemon; season with salt and pepper to taste.
Can I use substitutes if I have a nut allergy?
If you can't have walnuts, omit them or replace with roasted seeds like pumpkin seeds; the texture and nutrition will change.
Can I freeze the soup?
Yes, you can freeze after cooking and cooling; thaw before reheating.
What texture should I aim for?
Blend until smooth for a creamy base; adjust the consistency with a drizzle of olive oil or a splash of water.
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