Description
A delicious and creamy broccoli soup that is both healthy and satisfying.
Ingredients
Scale
- 2 medium heads broccoli
- 1 large yellow onion (chopped)
- 5 cloves garlic (minced)
- 3/4 teaspoon mustard seeds (optional)
- 1/2 teaspoon black pepper
- 1 teaspoon crushed red pepper (or to taste)
- 4 cups vegetable broth (plus more as needed (up to 6 cups))
- 1 1/2 cups cooked white beans (or 1 (15-ounce) can, drained and rinsed)
- 3/4 cup frozen green peas
- 3 tablespoons hemp hearts
- 3 tablespoons nutritional yeast
- 1 small lemon (juice)
- 1/3 cup chopped chives (optional for serving)
- Salt (to taste)
Instructions
- Prep the broccoli: Separate the florets from the stems using a sharp knife. Chop the florets finely and place them in a bowl. Set them aside while prepping the soup — this activates the enzyme that boosts sulforaphane. Trim the woody ends from the stems (about 1-inch). Peel their tough outer layer using a vegetable peeler. Then slice thinly or chop the stems into small pieces. The smaller the pieces, the shorter the cooking time.
- Sauté aromatics: Heat a drizzle of broth or oil in a large pot over medium heat. Add the chopped onion and cook until soft and translucent, about 5 minutes. Add the garlic, mustard seeds, crushed red pepper, and black pepper and cook for about 1 more minute, or until fragrant.
- Build the soup base: Add the chopped broccoli stems and 4 cups vegetable broth. Bring to a simmer. Cover and let cook until the stems are tender, about 12 minutes. Check the stems are tender before blending.
- Blend: Add three-quarters of the reserved florets, the beans, peas, hemp hearts, and nutritional yeast to the pot. Cook for about 3 minutes, or until warmed through. Use an immersion blender (or transfer to a high-speed blender in batches) and blend until smooth. If needed, add extra broth to reach your desired consistency: blend in cashew cream or tofu cream here for ultra-silky texture.
- Finish cooking: Add the remaining florets and simmer uncovered for 5 minutes until just tender and bright green. Remove from heat and stir in lemon juice.
- Season & serve: Taste and adjust salt and pepper. Serve with a sprinkle of fresh chives.
Notes
- This soup can be stored in the refrigerator for up to 3 days.
- For a nut-free version, omit the hemp hearts.
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Healthy
Nutrition
- Serving Size: 1 bowl
- Calories: 250
- Sugar: 3g
- Sodium: 600mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 0mg