40 MIN
4 SERVING
PROTEIN
CARBS
CALORIES
SUGAR
cholesterol
FAT
Ingredients
Serving
broccoli ( stem finely diced, chopped and set aside )
2 head
clove garlic ( chopped )
4 cloves
onion ( diced )
1 small
olive oil
1 tablespoon
chicken broth ( or vegetable broth )
4 cup
coriander
1/4 tsp
marjoram
1/4 tsp
salt ( more info in step 2 )
1/4 tsp
pepper
1/4 tsp, ground
white beans ( northern or cannellini )
2 can, drained
Instructions
Step 1
In a stockpot, sauté the broccoli stems, onion, and garlic until the onion begins to become translucent, 5-10 minutes.
Step 2
Add broth and spices and boil until broccoli stems are tender about 20 minutes.
(¼ teaspoon salt or to taste (this will depend on how salty your broth is and your personal tastes))
Step 3
Add one can of the beans to the soup base and pureé with an immersion blender. Alternately, pour the soup contents (carefully) into a blender and pureé until smooth. Return pureé back to the soup pot.
Step 4
Add the remaining can of beans and the broccoli florets to the pureéd base and simmer for 5 minutes.
Step 5
Season with salt and pepper to taste.
Light and refreshing, full of prebiotic fiber, and quick to make, broccoli and white bean soup is a warm bowl of creaminess the whole family will enjoy. This soup is delightfully creamy yet contains no dairy. My trick to making dairy-free creamy soups is to include a starchy vegetable such as potatoes or white beans and puree a portion of the soup base.
Broccoli is considered to be a prebiotic food along with garlic and onion. Legumes (such as beans) are also a high fiber prebiotic food which makes this combination a superpower for digestive health. Prebiotic foods work synergistically with probiotics to maintain a diverse, healthy supply of gut flora (good bacteria) and are incredibly important for your overall wellbeing.
Clean eating, for me, includes cooking with a no-waste approach whenever I can. The base of this soup uses the stem of the broccoli as well as the florets for colorful flavor so nothing is wasted. Less food waste in the kitchen equates to a lower cost per plate. This budget-friendly meal can be made for well under two dollars per serving.
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