On the table in under 30 minutes, this homemade broccoli soup is so creamy you’ll forget it was prepared without cream! Naturally detoxifying, this recipe is not only delicious but so good for you!
In our quiet street lined with eucalyptus trees, kookaburra laughter filled the air. Closing my eyes, I savoured the smell of chopped grass and the fresh air. Spring resonates with me more than the other seasons. Perhaps because it’s a time of renewal and restoration.
During Spring, I stock the pantry with fresh vegetables to cleanse my body with healing and nourishing ingredients. Despite this, while having conversations with my friends I am reluctant to use the word “cleanse” because it is often associated with unhealthy elimination diets. Diets such as the “lemonade cleanse” which substitutes regular meals with a mixture of lemonade, cayenne pepper and maple syrup. Then there is also “fruit fasting” where one piece fruit, commonly an apple, replaces regular meals.
A passion of mine is nutrition and learning how to support the body holistically through a plant-based whole foods. Based on what I’ve learned, I don’t believe that these specific elimination diets are healthy or sustainable for the body.
Our bodies require a balance of carbohydrates, proteins fats and minerals to function healthily. The liver specifically processes toxins through the body by the energy sourced from carbohydrates. It seems counter-intuitive to starve the body of the energy it requires to process toxins, when the aim of “cleansing” is to remove toxins in the first place. Instead, I believe in supporting the our bodies natural detoxification process by eating foods high in fibre, whole grains, fruit and vegetables.
Luckily, this Creamy Broccoli Soup not only contains ingredients that support our bodies, it’s also simple to prepare and incredibly delicious!
Vegan Broccoli Soup Tips & FAQ
The quality and the kind of ingredients used generally determines how healthy the recipe is! Rich in iron, beta-carotene and vitamin C, if prepared using fresh ingredients like broccoli and spinach, broccoli soup is incredibly good for you!
Although I personally prefer my meals fresh, broccoli soup can certainly be frozen. To prevent the soup from spoiling, I recommend freezing the soup within three to four days of preparing it and to consume it within two to three months thereafter.
It’s so easy to prepare creamy dairy free or vegan broccoli soup! Instead of adding milk of cream, you can substitute it with the below substitutions instead:
* Coconut milk;
* Potato;
* Almond milk;
* Vegan or lactose free cheese;
* Nutritional yeast; or
* A creamy ripe avocado.
I love creating and experimenting with my recipes! To make any Broccoli soup recipe your own, experiment with how you serve with the dish. I recommend trying any of the following:
* Toasts seeds like chia seeds, sunflower seeds or pepitas;
* Legumes like split-peas, lentils or chickpeas;
* Homemade garlic croutons;
* Gluten-free pasta or rice;
* Other root vegetables like potatoes.
Rich in iron, beta-carotene and vitamin C, Broccoli soup also contains ingredients which naturally support and detoxify the body, including:
BROCCOLI contains properties that reduce inflammation, lower cholesterol and aids with general digestion. In addition to all the health benefits, broccoli contains “isothiocyanates” which plays a prominent role in assisting the body to detoxify carcinogens at a genetic level.
SPINACH contains the antioxidant, beta-carotene, which has been observed to combat many cancers. In addition to containing isothiocayanates, Spinach is also rich in iron, fibre and magnesium. Please be aware, spinach contains oxalic acid that can reduce the body’s ability to absorb iron and calcium. Pairing spinach with foods rich in Vitamin C (tomatoes, lemon juice, capsicum etc.) aid in this absorption.
CAYENNE PEPPER is not only thought to aid with digestion and slow intestinal gas but to also act as a mild diuretic that increases kidney cleansing.
LEMON JUICE helps stimulate gastric juices to aid with digestion. Lemons are also high in vitamin C, pairing perfectly with Spinach to increase the absorption of iron and calcium.
RED ONION contains high antioxidant properties which have been found to have cancer-fighting, anti-fungal, anti-bacterial, and anti-inflammatory properties. Be aware that the first two layers of the onion contain 75% of the antioxidants, so peel your onions sparingly!
Creamy Dairy Free Broccoli Soup
Ingredients
- 1 tbsp extra vrigin olive oil or coconut oil
- 1 red onion peeled and finely diced
- 2 cloves of garlic peeled and finely minced
- 1/2 tsp cayenne pepper
- 5 cups homemade vegetable broth or water
- 1/2 tsp sea salt
- 2 large broccoli florets
- 1/2 lemon juiced
- 120 g fresh organic baby spinach washed
- 1 tbsp nutritional yeast (optional)
- 1 avocado seed removed
To serve
- 1 tbsp chia seeds (optional)
- 1/2 can chickpeas (optional)
Instructions
- In a medium-sized pot, warm the extra virgin olive oil over a medium heat. Add the red onion and garlic, cooking for approximately 5 minutes or until the onions are translucent. Include the cayenne pepper and stir for approximately one minute.
- Add the homemade vegetable broth and sea salt to the pot and bring to the boil.
- Once boiling, reduce the heat to a simmer and carefully include the broccoli florets to ensure you don't burn yourself. Cook for 5 – 10 minutes, or until the broccoli stalks are tender. Turn off the heat and stir through the lemon juice, spinach and nutritional yeast, stirring occasionally until the spinach has wilted.
- Allow the soup cool for 5 – 10 minutes and pour the the soup into a high-powered blender and process until smooth. Include the avocado and process until well combined.
- Distribute the soup amongst 4 bowls and serve with chia seeds and chickpeas. I hope you enjoy, bon appétit! 🙂
Notes
Nutrition
HAVE YOU PREPARED THIS RECIPE?
Let me know in the comments section below or by tagging #CuratedLifeKitchen on Instagram! 🙂
Creamy Dairy Free Broccoli Soup v.02 – April 2020
Vegan Cream of Broccoli Soup v.01 – October 2017
Hey There, I’m Kylie. My passion is plant-based recipes and I want to help you create something gorgeous!
I believe in taking a slow approach to food – to eat locally, seasonally and consciously.
When I’m not taking photos, you can find me wandering the coastal paths of South-East Australia.
Berlin says
When I look at this post it, I fee; inspired to prepare a similar dish. I fear I couldn’t live up to the expectation though because you’ve set such a high standard.
Your dish looks so beautiful. And I agree on the ingredients: I recently read about power food and broccoli, spinach, and avocado are included in the list.
Kylie (Author) says
Oh, thank you so much for your kind words Berlin! The good news is that it’s a simple recipe and there for everybody to try and enjoy! 🙂 x
Yan says
Wow! This looks so picture perfect, I’ve never seen a soup this vibrant.
The ingredients are very easy to find too! Looks yummy, thanks for sharing the recipe, and as always, I LOVE YOUR PHOTOS! 🙂
Kylie (Author) says
Thank you so much for your kind words, Yan! The vibrancy does make it look pretty doesn’t it? 🙂
Sabine says
Since I’m breastfeeding, I can’t eat chickpeas, onion or garlic because my little one would get cramps.
Seeing this AMAZING recipe makes it difficult for me. I love the fact that it’s vegan! Awesome photos too!!!
Kylie (Author) says
Hi Sabine! Congratulations on your first baby! It must be an exciting time for you!
From what I understand, onions and garlic can cause gas in some adults, however, there has not been enough scientific research to support that a mother’s diet causes gas in breastfed babies. On the contrary, breastmilk is created by proteins, sugars, and fat from the mother’s blood supply, not by the food in her digestive track.
If you need more information, I’m sure your doctor might be able to help point you in the correct direction! 🙂
Olivia says
Your posts are ALWAYS very timely for me! Hi Kylie 😀 Hehe. It’s been a moment, hasn’t it?! I’m so happy for what you’ve been accomplishing and doing!
This post is so relatable for me at the moment as I’m undergoing a low-carb diet. The more recipes I can get without having to sacrifice taste and nutrition, the better! You set the perfect scene (as always!) before the recipe, and I suddenly felt nostalgic about Australia. I miss the place. 🙂
Cheers!
Kylie (Author) says
It’s always such a pleasure to hear from you and to see what you’re up to Olivia!
If you are looking at a lower carb diet, you may want to skip the chickpeas because they are extremely high in carbohydrates. Please be careful though because prolonged no carb diet can be dangerous.
Stay healthy and stay happy lovely! 🙂 x
Amila says
This soup looks creamy and thick! I am a soup lover, so I would like to try this soup!
Glad to know the benefits of broccoli as a detox food. I will try this recipe the next time I make a soup.
Lokness says
I totally agree with you about the juice detox. It’s nothing more than just marketing and money!
The soup is stunningly beautiful! It sounds comforting, yet healthy, which would fit perfectly for fall and winter weather in the Northern Hemisphere. 🙂
Kylie (Author) says
Hi Lokness, it’s so wonderful to hear from you again!
It would be perfect for fall or autumn! It’s a shame I don’t really get those seasons here! 😉
I hope you enjoy the recipe, I would love to hear how it goes! xx
Angelie says
I will say this right off the bat, I am not vegan but I am trying so hard to incorporate more veggies in my diet. My boyfriend does not eat veggies so I find it hard to cook a lot of vegan dishes even if I would love to. Hay, the sacrifices you do for the person you love.
Anyway, this soup looks amazing and since the ingredients are readily available in my fridge and pantry, I might give this one a try tomorrow. I love broccoli and avocados! 🙂
Melissa says
I love simple, wholesome foods like this – just what our bodies need! Thank you!
Indrani says
Broccoli is my favourite vegetable so I’m glad to have stumbled on such a healthy recipe that has it as an ingredient!
You are right about our bodies having to handle so many toxins. It’s high time we focus a bit on a healthy diet.
Carola says
I’m now on a journey of eating healthier. Bringing healthy snacks to work like bell pepper and/or cucumber. But making is something nice & healthy for dinner is sometimes harder. I do love broccoli, so this recipe will be a good one for me!
I also love that this soup contains foods that support Natual Detoxification. Totally love the pictures you’re using for the recipe / ingredients. I want to start making it right now. Looks delicious!
Kylie (Author) says
Haha! I have moments like that all the time where I feel compelled by a photograph I’m looking at! I would love to hear if you end up preparing the recipe and how you found it!
Teresa says
We love broccoli in our household. Even my small kids eat broccoli. I will try this recipe but maybe I will leave out the cayenne pepper. My second child doesn’t like spicy food.
He is very sensitive to pepper, even black ground pepper.
Laurel says
Hi! I’m making this recipe right now, but I don’t see a quantity for the spinach or when to add the nutritional yeast. I don’t expect I’ll receive a reply in time tonight, but this recipe looks so good, I suspect I’ll want to make it again! Thank you!
Kylie - Curated Life Studio says
Hi Laurel,
I recently updated the recipe and must have left out the spinach – thank you for bringing it to my attention. 🙂
I used 125g of fresh baby spinach and 1 tbsp of nutritional yeast. I have updated the recipe to ensure it’s 100% reflective of the recipe.
Happy cooking and please let me know how the recipe turns out! xx