Tuesday, March 27, 2012

High-Protein Hemp-Sunflower Seed Cream of Broccoli Soup

I used to make a creamy broccoli soup using soy creamer and Tofutti cream cheese before our soy allergy came into the picture.  I am glad that I was forced to switch up the ingredients so that I could come up with this version that is made creamy with more whole foods ingredients--which have the added advantage of giving the soup healthy fats and protein.  This is a really easy, tasty meal to whip up; tonight we are eating it as a side with our calzones, but it can also make a great main dish when paired with some hearty bread.  

2 Tbsp. olive oil
1 small yellow onion, diced
5 cups broccoli florets
3 cups non-dairy milk (I like homemade oat milk.)
2-3 cups water (enough so that all the broccoli is covered)
1 can chickpeas (a little more than a cup)
1/2 tsp. pepper
1/2 tsp. dried thyme
2 tsp sea salt
1/4 cup raw, shelled hemp seeds
1 cup cooked quinoa or 1/2 cup dry
2 Tbsp. sunflower seed butter
1 Tbsp. chickpea miso mixed with 2 Tbsp. water (or mellow soy-based miso if no soy allergy)

1.  In a large pot, heat the olive oil over medium heat. Add the diced onion and saute for 5-7 minutes, until golden and translucent. Stir in the broccoli florets, and saute for a few minutes. Then add the non-dairy milk, water to cover, chickpeas, pepper, thyme, salt, and hemp seeds.  If you do not have any leftover quinoa in the fridge, add the 1/2 cup dry quinoa at this point along with an additional cup of water.
2. Bring the soup to a boil, then turn it down to a simmer for about 20 minutes, until the broccoli is very tender.  Turn off the heat and let the soup cool for a few minutes. Then add the sunflower seed butter and chickpea miso mixture, and puree the soup in batches in the blender.  Return the soup to the pot and taste for salt and pepper and add additional, if desired, before serving.

This recipe is also posted on Slightly Indulgent Tuesdays, Allergy-Free Wednesdays, Wellness Weekend, and Sunday Night Soup Night Check out all these great recipe collections!

Abiline gets her picture on this one because she loves soup. Especially broccoli soup.  But not as much as she loves her cousin's "MI-neeeee" and "D'abby" dolls. She just couldn't stop taking them for walks while we were visiting with Anthony's family.  Now that we are home from our weekend in Arizona, she still calls out for her "babies" at random moments throughout the day. An Abby Cadabby and min-stroller purchase may not be too far in our future...


  1. Looks great. How's the flavor? Thanks!

  2. I like the addition of the sunflower seed butter, it sounds really tasty! I'm hosting a weekly blog carnival specifically for soups, stocks and chowders, every Sunday! I would love you to come and post this recipe. Just stop by my blog on Sunday - the link will be up!

    I hope to see you there:)

  3. Really loving this recipe! And so enjoying the recipes here on your blog. Just wonderful!

    Be Well,

  4. Thanks so much, Amber, for looking through my recipes! I hope you like what you try!

  5. Your truly well-informed. I cant believe how much of this I just wasn't aware of. Thank you for bringing more information to this topic for me. I'm truly grateful and really impressed. broccoli seeds