Creamy High-Protein Vegan Broccoli Soup Recipe
This Creamy Vegan Broccoli Soup uses the whole broccoli for a no-waste, high-protein meal—naturally creamy with beans, peas, and lemon.
Servings: 3 servings
Calories: 334kcal
Equipment
- 1 Immersion blender or blender
- 1 Large saucepan
Ingredients
- 2 medium heads broccoli
- 1 large yellow onion chopped
- 5 cloves garlic minced
- ¾ teaspoon mustard seeds optional
- ½ teaspoon black pepper
- 1 teaspoon crushed red pepper or to taste
- 4 cups vegetable broth plus more as needed (up to 6 cups)
- 1 ½ cups cooked white beans or 1 (15-ounce) can, drained and rinsed
- ¾ cup frozen green peas
- 3 tablespoons hemp hearts
- 3 tablespoons nutritional yeast
- 1 small lemon juice
- ⅓ 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.
- 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.Optional: 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
For more creaminess, blend in ½ cup soaked cashews, or finish with vegan cream.
Substitutions are detailed in the blog post.
Nutrition
Calories: 334kcal | Carbohydrates: 46g | Protein: 23g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 1g | Sodium: 22mg | Potassium: 908mg | Fiber: 14g | Sugar: 7g | Vitamin A: 568IU | Vitamin C: 39mg | Calcium: 146mg | Iron: 7mg
