This soup is so easy to do, that it literally can take you under 20 minutes from start to finish. It’s also low in calories and super healthy, as it gets its creamy texture from the addition of potato, not cream or butter.
If you’d like to make it even more nutrient dense, you may substitute potatoes with cooked white beans. For a flavor boost, drizzle in some cashew cream, or a squeeze of lemon.
Cream of Broccoli Soup Recipe
Add white beans instead of potato for more nutrient dense soup.
Add cashew cream for more creamy texture (replaces heavy cream).
Add 2 cups of spinach for even more nutrient power.
Calories in Cream of Broccoli Soup:
4 cups of broccoli (364g): 124 calories
1 large onion (150g) = 60 calories
1 medium potato (213g) = 164 calories
Total calories: 348 calories/4 servings= 87 calories per serving
1 cup white beans (180g): 254 calories
1 ounce cashews (28g): 155 calories, 103 calories from fat, contains 2 grams saturated fat
Total calories: 757 calories /4 servings = 190 calories per serving
Total Calories: (without cashews) 228/6=38 calories; with cashews: 528 calories total /6 servings = 88 calories per serving.
As you see, the bulk of the calories (and fat) in this soup comes from cashews. If you’d like to reduce calories even further, while adding more protein to the soup, add 1 cup cooked white beans or chickpeas (garbanzo beans) to the soup.
1 cup garbanzo beans has 269 calories, but only 36 calories from fat. It also contains a whopping 15 grams protein. Chickpeas are also an excellent source of Dietary Fiber, Protein and Copper, as well as Folate and Manganese.
The Secret to Creamy Soup Without Dairy or Wheat
Most conventional creamy soup recipes call for heavy cream, half-and-half, butter and/or flour. Since I learned about cashew cream, it became my method of choice to prepare creamy soups.
To make cashew cream, add 1 cup liquid and cashews to your blender, and blend on high for 30 seconds, until very smooth. Pour into the pot with the soup and simmer for a few more minutes.
This soup is quick and easy to make, it’s super nutritious, healthy, and really yummy. Broccoli are have no saturated fat and zero cholesterol. It is also a good source of Protein, Vitamin E (Alpha Tocopherol), Thiamin, Riboflavin, Pantothenic Acid, Calcium, Iron, Magnesium, Phosphorus and Selenium, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Folate, Potassium and Manganese.
For all my blending recipes I use Vitamix. If you don’t already own a VitaMix, I strongly encourage you to check out what this machine is capable of! For more information about VitaMix you can go directly to the VitaMix website. You may also want to read my post about the Best Blender.
I LOVE my VitaMix and highly recommend investing in one if you are ready to make serious changes to your diet. I have had mine for almost 5 years and use it daily!
If you decide to purchase Vitamix – be sure to use Promotional Code 06-004554 to get free shipping.
Questions? Comments? Suggestions?
If you have a favorite recipe, why not submit it here in the comment section of this green smoothie and healthy recipes blog for others to enjoy too!
I also welcome any comments, questions and suggestions. Thanks!