Cream of Broccoli Soup

  1. Nutrition
  2. Recipes
Prep 15 minutes Cooking 0 Hour-20 Minute Average 8 servings

Ingredients

Amount Ingredient
1 medium onion Sweet Onion, chopped
, Carrots, chopped
, medium, Celery, chopped
1 quarts, 1 cups Broccoli, Flower Clusters, stalk can be included
1 quarts, 2 cups Water
1 teaspoons, ground Basil, dried
1 teaspoons Sea Salt, Fine
1 cups Cashews, Raw
2 cups Organic Green Lentils, cooked and drained
2 cups Spinach, Baby Leaf

Steps

1 Throw your chopped onion, carrot, celery and broccoli in a large pot. Pour in 5 cups of water and add the dried basil and sea salt. Place over high heat and bring to a boil. Once boiling, cover the pot and reduce to a simmer. Let simmer for 15 to 20 minutes or until broccoli is tender.
2 In a blender, create your cashew cream by blending together 1 cup of cashews with 1 cup water. (If you alter the serving size, just keep the cashew to water ratio 1:1.) Pour the cashew cream in with your veggies and stir. Now add your green lentils and stir again.
3 Place spinach in the bottom of the blender. Then carefully transfer soup to the blender and blend to a puree. Ladle into bowls and drizzle with a bit of olive oil if you fancy. Enjoy!

Make it Paleo - Omit the lentils.

Nutrition

Dairy Fee Gluten Free High Fiber Soups, Salads, Dressings Vegan Vegetarian
Nutrient Per Serving RDA%
Proximates
Calories (Energy) 281.94 kcal 9%
Protein 17.68 g 35%
Total lipid (fat) 7.71 g 12%
Carbohydrate, by difference 38.76 g 13%
Fiber, total dietary 17.69 g 71%
Sugars, total 4.16 g  
Minerals
Calcium, Ca 94.59 mg 9%
Iron, Fe 5.06 mg 28%
Sodium, Na 342.96 mg 14%
Vitamins
Vitamin C, total ascorbic acid 45.89 mg 76%
Vitamin B-12 0 µg 0%
Vitamin A, RAE 78.51 µg  
Vitamin E (alpha-tocopherol) 0.12 mg 1%
Vitamin D 0 IU 0%
Lipids
Fatty acids, total monounsaturated 3.52 g  
Fatty acids, total polyunsaturated 1.35 g  
Fatty acids, total trans 0 g  
Cholesterol 0 mg 0%
Calories 282
% Daily Value*
Total Fat 8g 12%
Saturated Fat 1g 6%
Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 343mg 14%
Total Carbohydrate 39g 13%
Dietary Fibers 18g 71%
Sugars 4g  
Protein 18g 35%
Vitamin D 0µg  
Calcium 95mg 9%
Iron 5mg 28%
Potassium 330mg 9%
Nutrient Per Serving RDA%
Proximates
Water 239.94 g 12%
Calories (Energy) 281.94 kcal 9%
Energy 79.69 kJ  
Protein 17.68 g 35%
Total lipid (fat) 7.71 g 12%
Ash 0.81 g  
Carbohydrate, by difference 38.76 g 13%
Fiber, total dietary 17.69 g 71%
Sugars, total 4.16 g  
Sucrose 0.34 g  
Glucose (dextrose) 0.11 g  
Fructose 0.11 g  
Lactose 0 g  
Maltose 0 g  
Galactose 0.07 g  
Starch 0.13 g  
Minerals
Calcium, Ca 94.59 mg 9%
Iron, Fe 5.06 mg 28%
Magnesium, Mg 16.84 mg 4%
Phosphorus, P 36.52 mg 5%
Potassium, K 330.32 mg 9%
Sodium, Na 342.96 mg 14%
Zinc, Zn 0.25 mg 2%
Copper, Cu 0.05 mg 3%
Manganese, Mn 0.15 mg  
Selenium, Se 1.41 µg 2%
Fluoride, F 127.34 µg  
Vitamins
Vitamin C, total ascorbic acid 45.89 mg 76%
Thiamin 0.04 mg  
Riboflavin 0.07 mg  
Niacin 0.43 mg  
Pantothenic acid 0.3 mg  
Vitamin B-6 0.1 mg 5%
Folate, total 39.16 µg  
Folic acid 0 µg  
Folate, food 39.16 µg  
Folate, DFE 39.16 µg  
Choline, total 1.8 mg 0%
Betaine 0.08 mg  
Vitamin B-12 0 µg 0%
Vitamin B-12, added 0 µg  
Vitamin A, RAE 78.51 µg  
Retinol 0 µg  
Carotene, beta 786.81 µg  
Carotene, alpha 313.13 µg  
Cryptoxanthin, beta 0.04 µg  
Vitamin A, IU 3559.34 IU 71%
Lycopene 0.78 µg  
Lutein + zeaxanthin 67.5 µg  
Vitamin E (alpha-tocopherol) 0.12 mg 1%
Vitamin E, added 0 mg  
Tocopherol, beta 0 mg  
Tocopherol, gamma 0 mg  
Tocopherol, delta 0 mg  
Tocotrienol, alpha 0 mg  
Tocotrienol, beta 0 mg  
Tocotrienol, gamma 0 mg  
Tocotrienol, delta 0 mg  
Vitamin D (D2 + D3) 0 µg  
Vitamin D 0 IU 0%
Vitamin K (phylloquinone) 8.58 µg 0%
Dihydrophylloquinone 0 µg  
Lipids
Fatty acids, total saturated 1.29 g 6%
4:0 0 g  
6:0 0 g  
8:0 0 g  
10:0 0 g  
12:0 0 g  
13:0 0 g  
14:0 0 g  
15:0 0 g  
16:0 0.03 g  
17:0 0 g  
18:0 0.01 g  
20:0 0 g  
22:0 0 g  
24:0 0 g  
Fatty acids, total monounsaturated 3.52 g  
14:1 0 g  
15:1 0 g  
16:1 undifferentiated 0 g  
17:1 0 g  
18:1 undifferentiated 0.02 g  
18:1 c 0 g  
18:1 t 0 g  
20:1 0 g  
22:1 undifferentiated 0 g  
24:1 c 0 g  
Fatty acids, total polyunsaturated 1.35 g  
18:2 undifferentiated 0.04 g  
18:3 undifferentiated 0.06 g  
18:3 n-3 c,c,c (ALA) 0 g  
18:3 n-6 c,c,c 0 g  
18:4 0 g  
20:2 n-6 c,c 0 g  
20:3 undifferentiated 0 g  
20:4 undifferentiated 0 g  
20:5 n-3 (EPA) 0 g  
22:5 n-3 (DPA) 0 g  
22:6 n-3 (DHA) 0 g  
Fatty acids, total trans 0 g  
Fatty acids, total trans-monoenoic 0 g  
Cholesterol 0 mg 0%
Phytosterols 1.09 mg  
Amino Acids
Tryptophan 0.02 g  
Threonine 0.06 g  
Isoleucine 0.06 g  
Leucine 0.08 g  
Lysine 0.08 g  
Methionine 0.02 g  
Cystine 0.02 g  
Phenylalanine 0.05 g  
Tyrosine 0.03 g  
Valine 0.07 g  
Arginine 0.08 g  
Histidine 0.03 g  
Alanine 0.07 g  
Aspartic acid 0.13 g  
Glutamic acid 0.22 g  
Glycine 0.05 g  
Proline 0.06 g  
Serine 0.05 g  
Hydroxyproline 0 g  
Other
Alcohol, ethyl 0 g  
Caffeine 0 mg  
Theobromine 0 mg