Creamy Broccoli White Bean Soup Recipe
Creamy broccoli white bean soup with pumpkin seeds. High in protein, fiber, and magnesium, this easy vegan soup is made without dairy.
Servings: 4 servings
Calories: 359kcal
Ingredients
- ⅓ cup raw pumpkin seeds
- 1 medium yellow onion diced
- 4 cloves garlic minced
- 1 ½ teaspoons dried oregano or thyme
- 1 ½ teaspoons ground cumin
- ¾ teaspoon ground coriander
- ½ teaspoon crushed red pepper flakes or to taste
- 1 ½ pounds broccoli (680 grams) weighed before trimming, cut into florets with small tender stems attached (approximately 9–10 cups)
- 3 cups white beans or 2 (15-ounce) cans, drained and rinsed
- 4 cups low-sodium vegetable broth plus more as needed
- 1 teaspoon lemon zest about 1 lemon
- 2 tablespoons fresh lemon juice plus more to taste
- 2 tablespoons nutritional yeast
- Salt and freshly ground black pepper to taste
- ⅓ cup chopped fresh parsley optional for serving
Instructions
- Prepare the broccoli: Remove the thick stalks and cut the crowns into similarly sized florets, keeping their small tender stems attached.
- Soak the pumpkin seeds: Cover with hot water and soak for about 20 minutes while preparing the remaining ingredients. Drain.
- Cook the aromatics: Heat a large saucepan over medium heat. Add the onion and a splash of vegetable broth. Cook for 5 to 7 minutes, stirring and adding small splashes of extra broth as needed, until softened. Add the garlic, oregano, cumin, coriander, and red pepper flakes. Cook for 1 minute, stirring.
- Cook the broccoli: Add the florets and vegetable broth. Bring to a simmer, cover, and cook for about 5 to 7 minutes, or until the broccoli is just tender and still green. Remove from the heat.
- Blend: Transfer the broccoli mixture to a blender. Add the drained pumpkin seeds, white beans, and nutritional yeast. Blend until very smooth, adding broth as needed. Use a blender approved for hot liquids and follow its instructions. Work in small batches, vent the lid as directed, and loosely cover the opening with a clean kitchen towel to allow steam to escape.
- Return to the saucepan: Pour the blended soup back into the saucepan and warm gently over low heat, stirring often. Add broth as needed for a thick but pourable consistency. Avoid prolonged simmering to preserve the green color.
- Finish off the heat: Remove the saucepan from the heat and stir in the lemon zest, lemon juice, and nutritional yeast. If using miso, dissolve it in a little warm soup before stirring it into the pot. Taste and adjust the salt, pepper, and lemon juice.
- Serve: Ladle into bowls and finish with parsley. Enjoy as is, or top with quick-pickled red cabbage for tang and crunch, or crispy roasted black for more protein and extra texture.
Notes
Broccoli: To boost sulforaphane formation, chop fresh broccoli about 40 minutes before cooking, or stir a little raw mustard powder into the finished soup once it has cooled slightly. Or add a crunchy sprout topping.
Optional add-ins: For extra protein and creaminess, add 7 ounces silken tofu to the blender with the white beans and pumpkin seeds. For extra savory flavor, dissolve 1 tablespoon white miso in a little warm soup and stir it in off the heat, before adjusting the salt.
Nutrition: Each serving provides 9 mg iron (50% of the Daily Value) and an estimated 170 mg magnesium (40% of the Daily Value).
Nutrition
Calories: 359kcal | Carbohydrates: 56g | Protein: 25g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 0.3g | Sodium: 74mg | Potassium: 1568mg | Fiber: 17g | Sugar: 6g | Calcium: 246mg | Iron: 9mg
