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
Ingredients
- 4 cups broccoli (fresh or frozen)
- 1 onion, chopped
- 4 cups vegetable stock or water
- 1 russet potato, peeled, cut into 1” pieces
- Salt and freshly ground black pepper
Instructions
- I often make the soup with frozen broccoli. If using fresh broccoli, remove and discard tough lower stalk of each broccoli, and peel remaining stalk. Finely chop stalk and florets (you should have about 4 cups).
- Heat a few spoonfuls of water in a heavy pot over medium heat. Add onion and sweat until soft and translucent, about 10 minutes. Add water or vegetable stock and potato and bring to a boil. Stir in chopped florets. Simmer until potato and broccoli are very tender, about 10-15 minutes.
- Remove soup from heat and purée in a blender until smooth (you may want to save a few florets for decoration). Season to taste with salt and pepper. Serve hot with crusty bread.
Variations:
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
Optional ingredients:
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.
The Making of Cream of Broccoli Soup: Blending soup in Vitamix
Questions? Comments? Suggestions?
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I also welcome any comments, questions and suggestions. Thanks!
