Arayes Recipe (Lentil-Stuffed Crispy Pita, 36 Grams Protein)

This Creamy Vegan Broccoli Soup is built for flavor and function. It uses the whole broccoli (yes, stems too), sneaks in plant protein from beans and peas, and maximizes nutrition by letting chopped florets build sulforane before cooking. Think bright green, naturally creamy, and surprisingly filling-without cream.

Vegan broccoli soup topped with tofu cream and chopped chives.

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🔍 Quick Look: Creamy Vegan Broccoli Soup

⏱️ Prep Time: 10 minutes
🎛️ Cook Time: 25 minutes
👥 Servings: 3
📊 Calories: ~334 kcal per serving (based on nutrition panel)
👩🏽‍🍳 Flavor Profile: Bright, savory, and naturally creamy with sweet onion and fresh broccoli.
💪🏼 Nutrition: 23 grams of protein, 14 grams of fiber, 7 mg iron, 146 mg calcium
⭐ Difficulty: Easy-simple ingredients and minimal prep.

👩🏽‍⚕️ Nutritionist's Note

How this broccoli soup is designed to support longevity:

Broccoli provides sulforaphane (a powerful antioxidant compound), especially when chopped and rested before cooking.
White beans and peas add protein and fiber for satiety.
Hemp hearts contribute protein and healthy fats that help absorb fat-soluble phytonutrients.
Nutritional yeast adds savory depth plus B-vitamins.
Lemon at the end keeps vitamin C intact and brightens flavor.
Letting chopped broccoli sit ~40 minutes before heating allows the enzyme myrosinase to activate sulforaphane formation. Alternatively, you can stir in a pinch of ground mustard after blending. Mustard provides myrosinase, the enzyme needed to activate sulforaphane

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🔍 Quick Look: Creamy Vegan Broccoli Soup
👩🏽‍⚕️ Nutritionist's Note
👩🏼‍🌾 Ingredients
🫛 Substitutions
📝 How to Make Creamy High-Protein Broccoli Soup
✔️ Storage & Meal Prep Tips
🍴 More Healthy Broccoli Recipes
🙋🏽‍♀️ Recipe FAQs
🫙 Serve this soup with...
👩🏽‍🍳 Made this recipe?
⚖️ Convert the Recipe to Metric (g & mL)
Creamy High-Protein Vegan Broccoli Soup Recipe
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👩🏼‍🌾 Ingredients

Below, I share ingredient notes from both a nutrition expert's and trained chef's perspective.

Vegetable broth, sliced broccoli stems, broccoli florets, white beans, green peas, hemp hearts, nutritional yeast, and seasoning in a large saucepan.

Broccoli (stems included): Florets bring classic broccoli flavor and an abundance of nutrients. Stems add natural sweetness and bulk. Cooked stems and florets blend beautifully and helps thicken the soup without cream.
White beans or chickpeas: Add natural body and silkiness when blended, making the soup feel hearty and satisfying. Beans are slightly creamier; chickpeas add more structure and subtle nuttiness.
Frozen green peas: Light sweetness that balances broccoli's earthiness. Packs protein and fiber and maintain a vibrant green color.
Onion: Adds natural sweetness and creates a flavorful base for the soup.
Hemp hearts: Blends into the soup to create a silky finish and boost protein and healthy fats.
Nutritional yeast: Makes the soup feel slightly cheesy and richer without dairy.
Lemon juice: Brightens and sharpens the soup while balancing the sweetness from the onion and peas, keeping the flavor fresh and lively.

See the printable recipe card below for quantities.

🫛 Substitutions

This recipe is versatile and easy to adapt. Below are some simple ingredient substitutions.

White beans: Use navy, cannelini, or Great Northern beans, or swap with chickpeas.
Peas: Substitute edamame, chopped carrots, or sweet potato for a hint of sweetness.
Hemp hearts: Use flaxseed meal, sunflower seeds, tahini, or nut butter instead.
Lemon: Swap with a splash of apple cider vinegar for brightness.
Nutritional yeast: Substitute with white miso, a splash of tamari, or vegan parmesan for savory depth.
Seasonings: Try smoked paprika, cumin, Italian seasoning, or sumac for a different flavor profile.

📝 How to Make Creamy High-Protein Broccoli Soup

The complete recipe with exact amounts is below. These additional tips will help you get the best results.

Prep the Broccoli:

Chopped large broccoli florets and stem on a cutting board.

Separate florets from the main stalk. Use a knife to cut where each floret meets the stem.

Chopped broccoli florets on a wooden cutting board.

Chop the florets first to activate the enzyme myrosinase to create suforaphane. Half will be blended for creaminess, and the remaining half added later for texture.

Peeled broccoli stems in a wooden cutting board with a peeler.

Cut off about ½ inch from the bottom of the stems-this part is fibrous and does not blend well. Then use a vegetable peeler to remove the tough outer layer.

Sliced broccoli stems on a wooden cutting board with a cutting knife.

Slice peeled stems into thin rounds or small cubes. These go into the soup first since they take longer to soften. The smaller they are, the quicker the soup will cook.

Cook the Soup:

Chopped onion and garlic cooking with crushed red pepper and seasoning in a stainless steel saucepan.

Cooking the onion and garlic first breaks down their cells, mellows sharp raw flavors, and releases deeper aromatics. Using oil lets the pan get hotter and carries fat-soluble flavor compounds, creating a richer, more rounded base. Cooking them in broth still softens them, but the flavor stays lighter and less complex.

Vegetable broth, sliced broccoli stems, onion, garlic, and seasoning in a large saucepan.

Add the broth and stems. Adding the stems first gives them time to fully soften since they are denser than the florets. Once tender, they blend smoothly and naturally thicken the soup without needing cream.

Add the remaining ingredients so they fully soften and blend smoothly, saving some of the florets for the end to keep some texture and a brighter green color.

Immersion blender in broccoli soup in a large saucepan.

Blend directly in the pot with an immersion blender for easier cleanup and a slightly rustic texture, or use a high-speed blender for the smoothest, creamiest soup (just work in batches and vent the lid to release steam).

Vegan broccoli soup cooking with chopped broccoli florets.

Add the remaining broccoli florets. This gives contrast, a fresher flavor, and a more satisfying bite.

For extra creaminess, finish with my vegan cream or blend in ½ cup soaked cashews when puréeing the soup.

✔️ Storage & Meal Prep Tips

These simple steps help preserve freshness and flavor:

Storage: This vegan broccoli soup is perfect for batch cooking. Once cooled, store it in an airtight container in the fridge for up to 4-5 days. When reheating, warm gently on the stovetop or in the microwave and add a splash of broth if it has thickened.
Freezing: Let the soup cool completely before transferring to freezer-safe containers or silicone cubes. Freeze for up to 3 months. Thaw overnight in the fridge or reheat straight from frozen over low heat, stirring occasionally. Because beans naturally thicken as they chill, you may need extra broth when reheating to bring it back to a creamy consistency.
Prepping the broccoli ahead: Chop the broccoli up to 1 day in advance and store it in a sealed container in the fridge. If you are aiming to maximize sulforaphane, chop the florets and let them sit for about 40 minutes at room temperature before refrigerating. Refrigerating immediately slows this process. Keep stems and florets stored separately so the stems can go into the pot first and the florets stay fresh for later.

🍴 More Healthy Broccoli Recipes

My Easy Tofu and Broccoli Teriyaki is made on a sheet pan, and it packs flavor with minimal effort.

Try this High-Protein Roasted Broccoli Salad with chickpeas and tofu, all tossed in a tangy lemon vinaigrette.

This easy Raw Broccoli Salad With Oil-Free Tahini Dressing is a balanced, high-protein meal.

My High-Protein Shaved-Brussels Sprouts & Celery Salad combines shaved Brussels sprouts, protein-rich lentils, and a creamy miso-tahini dressing for a simple yet deeply satisfying meal.

🙋🏽‍♀️ Recipe FAQs

My soup isn't thick enough. How can I thicken it?

If the soup feels thin, add more beans or a tablespoon or two of hemp hearts, nut butter, or seed butter, and blend again. You can also simmer uncovered for a few minutes to let excess liquid evaporate, or blend in vegan cream or soaked cashews for instant richness.

Can I use frozen broccoli instead of fresh?

Frozen broccoli can be used, but it is typically blanched, which deactivates its natural enzyme-so for sulforaphane support, stir in a small pinch of ground mustard after blending.

Do I have to peel the broccoli stems?

Peeling removes the tough outer layer so the stems blend smoothly. Once peeled, they are surprisingly sweet and creamy.