'Cream' of Broccoli & Kale Soup
| 11 |
30 |
409 |
| Ingredients |
Minutes |
Calories |
|
| Prep |
Cook |
Servings |
| 10 min |
20 min |
4
|
This creamy, high protein and dairy-free soup will delight the senses, nourish your body, and soothe your soul.
Ingredients
|
2 tbsp
|
Extra virgin olive oil
|
|
1 onion(s)
|
Sweet onion
(large)
|
|
8 clove(s)
|
Garlic
(minced, use more depending on how garlicky you want your soup)
|
|
4 cup
|
Broccoli, raw
(chopped)
|
|
4 cup
|
Kale
(destemmed, chopped)
|
|
6 cup
|
Vegetable stock/broth
|
|
1 can (15oz)
|
White beans, canned
(drained and rinsed)
|
|
1/2 cup
|
Cashew nuts, raw
(soaked in hot water; see notes)
|
|
1 whole lemon(s)
|
Lemon juice
|
|
1/4 cup
|
Nutritional yeast
|
|
1 tsp
|
Salt and pepper
(to taste)
|
Instructions
- Heat oil in a large pot over medium heat. Add onions and let sweat for about 5 minutes.
- Add garlic and cook for another 3 minutes.
- Add broccoli, cook for 3 minutes or until it becomes a vibrant green colour.
- Add kale and cook until wilted.
- Pour in vegetable broth and cook on a low simmer for about 15 minutes, until broccoli is completely soft.
- Drain cashews from soaking liquid.
- Add beans and cashews to the pot.
- Place everything into a high powered blender, or use an immersion blender to blend until smooth.
- Pour everything back into the soup pot, add lemon juice, nutritional yeast, salt and pepper to season to taste.
Notes:
Soaking Cashews
- Boil cashews in water for 10-15 minutes (until soft)
- Soak cashews in hot water for 4h or overnight
Nutrition Facts
Per Portion
Calories
409
Calories from fat
144
Calories from saturated fat
23.6
Total Fat
16.0 g
Saturated Fat
2.6 g
Trans Fat
0.0 g
Polyunsaturated Fat
9.7 g
Monounsaturated Fat
25.5 g
Cholesterol
0
Sodium
1627 mg
Potassium
1490 mg
Total Carbohydrate
51 g
Dietary Fiber
13.9 g
Sugars
10.8 g
Protein
22.1 g
Dietary servings
Per Portion
| Meat Alternative |
1.1 |
| Vegetables |
3.6 |
Energy sources
Meal Type(s)
