Healthy Broccoli Soup with Sunflower Seeds
Creamy, comforting, and nutrient-packed, this Healthy Broccoli Soup with Sunflower Seeds is the perfect go-to recipe for a wholesome meal. Made with fresh broccoli, aromatic garlic, and onion, and blended to velvety perfection with vegetable broth and unsweetened almond milk, this dairy-free soup strikes the perfect balance between flavor and nutrition. A hint of lemon juice brightens the dish, while crunchy, toasted sunflower seeds add a delightful texture and boost of plant-based protein. Ready in just 30 minutes, this simple yet sophisticated soup is ideal for weeknight dinners or meal prep. Garnished with fresh parsley, it’s a vibrant, vegan-friendly dish that's as beautiful as it is delicious! Perfect for those searching for healthy broccoli soup recipes or easy vegan dinner ideas.
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Recipe Information
Ingredients
- 500 grams broccoli
- 1 medium onion
- 3 cloves garlic
- 2 tablespoons olive oil
- 4 cups vegetable broth
- 1 cup unsweetened almond milk (or any plant-based milk)
- 4 tablespoons sunflower seeds
- 1 tablespoon lemon juice
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley (optional, for garnish)
Instructions
Wash the broccoli thoroughly and chop it into small florets. Peel the onion and garlic, then dice them finely.
Heat the olive oil in a large pot over medium heat. Add the diced onion and garlic, and sauté for 2-3 minutes until fragrant and translucent.
Add the broccoli florets to the pot, stirring to combine with the onion and garlic. Cook for 3-4 minutes to allow the broccoli to soften slightly.
Pour in the vegetable broth, ensuring the broccoli is fully submerged. Bring to a boil, then reduce the heat to a simmer. Cook for 10 minutes, or until the broccoli is tender.
Use an immersion blender to carefully blend the soup in the pot until smooth. Alternatively, transfer the soup in batches to a countertop blender, then return it to the pot.
Stir in the unsweetened almond milk, lemon juice, salt, and black pepper. Heat the soup gently over low heat, ensuring it is warmed through but not boiling.
Toast the sunflower seeds in a dry skillet over medium heat for 2-3 minutes, stirring frequently, until they are golden brown and aromatic.
Ladle the soup into bowls and garnish with the toasted sunflower seeds and fresh parsley, if using. Serve warm.
Nutrition Facts
Calories |
280 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.4 g | 19% | |
| Saturated Fat | 1.9 g | 10% | |
| Polyunsaturated Fat | 3.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1288 mg | 56% | |
| Total Carbohydrate | 29.8 g | 11% | |
| Dietary Fiber | 8.2 g | 29% | |
| Total Sugars | 7.2 g | ||
| Protein | 10.1 g | 20% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 233 mg | 18% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 1028 mg | 22% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
