Dairy-Free Broccoli Cheddar Soup
This tasty, dairy-free broccoli cheddar soup is packed with broccoli! Broccoli is a great source of the anti-inflammatory plant compound sulforaphane. Sulforaphane has been used with success in children with autism to improve detoxification and decrease oxidative stress and inflammation. Raw broccoli contains the greatest amount of sulforaphane, which is why we add the broccoli florets to the soup last, so they don’t overcook and lose their nutrients. The stems are a great source of fiber, so we include them in the soup base (also eliminating food waste by using the whole plant!)
This soup has a secret ingredient: mustard seed powder! Interestingly, research has shown that the bioavailability of sulforaphane was much higher in cooked broccoli with mustard powder, than it was in cooked broccoli alone. This is because mustard seed powder contains an enzyme that sulforaphane needs in order to be used in the body. So, by including some in our recipe, we’re helping get all the benefits of broccoli!
Nutritional yeast is what gives this soup its cheesy flavor, without including any dairy! Don’t worry about the coconut cream making the recipe taste like coconut - it has a relatively neutral taste, and we strategically pair it with ghee, garlic, and nutritional yeast to create a savory cheddar-like base for the soup! Top with your favorite dairy-free cheddar shreds for an extra cheesy boost.
Ingredients
1 tbsp ghee
1 small white onion, diced
2 cloves garlic, minced
1 cup celery, chopped
2 cups Yukon Gold potatoes, diced (don’t substitute Russet potatoes)
4 total cups broccoli, including diced stems (Buy whole broccoli crowns for this, not a bag of pre-cut broccoli florets. You’ll probably have around 2 cups of stems and 2 cups of florets once chopped)
4 cups chicken bone broth (can substitute stock for budgetary needs, but bone broth is preferred for the collagen content)
3 tbsp coconut cream (just the thick white cream from the top, not the clear coconut milk at the bottom of the can. Save that for another use.)
2 tbsp nutritional yeast
1 teaspoon mustard seed powder
½ teaspoon turmeric powder
Salt and pepper
Topping: dairy-free cheddar shreds
Note: Most ingredients above are linked to items at Thrive Market for your convenience. Sign up with this link to get 30% off your first order.
Materials
Immersion blender (similar to this one)
A note on ingredient quality: If possible, choose ingredients that are organic and non-GMO. Stores such as Sprouts, Natural Grocers, Whole Foods, and other health food stores can help finding higher-quality ingredients. If access to higher quality ingredients isn't an option for you, choose the best option that is available to you locally.
Directions
In a large soup pot, begin by melting the ghee over medium-high heat. Add onions and saute until translucent, about 3 minutes.
Add garlic and celery and saute for about 3 minutes. Add salt and pepper.
Add potatoes and continue to saute.
Add the stems of the broccoli, but not the florets (set those aside for later).
Pour in your chicken bone broth and cover the pot. Bring to a simmer and cook until the potatoes and broccoli stems are tender, about 20 minutes.
Turn off the heat and stir in the coconut cream, nutritional yeast, mustard seed powder, and turmeric.
Using an immersion blender, carefully puree the soup in the pot until smooth. (If you don’t have an immersion blender, very carefully transfer the soup into a standard blender, puree, and return to the pot. This is not ideal, but it will work. Please be careful with the hot liquid.)
Heat the pot again, over medium heat. Chop the broccoli florets into small bits (smaller than bite-size) and stir into the soup. Cook to heat, but not to wilt. Florets should still be green when served. Salt and pepper to taste.
Serve topped with your favorite dairy-free cheddar shreds!
Nutrition Facts
Serving Size: 2 cups prepared soup | Makes 6 Servings
Calories: 221 | Protein: 13 grams | Fiber: 3 grams | Carbohydrates: 13 grams | Fat: 6 grams | Sugars: 3 grams total (0g added sugar)
