This Creamy Broccoli "Cheese" Soup is prefect for lactose intolerant, vegans or those who want to limit their dairy intake. The "cheese" is replaced with a plant based nutrient dense food. Cashews! This soup is great on its own or pairs great with a salad, sandwich, some toasted sprouted bread or all of the above.
We eat food for nourishment to protect and build the body. This soup is loaded with nourishment the body can easily absorb and utilize for health promoting benefits.
Broccoli is a cruciferous vegetable that is loaded with an abundance of health promoting properties. 1 serving of broccoli (100 grams) gives you over 200% your daily recommendation for Vitamin K and 100% your daily recommendation for Vitamin C. Broccoli is also a good source for other vitamins and antioxidants such as B vitamins that help you to metabolize food for energy and beta carotene. Broccoli is also abundant in minerals such as iron, magnesium, potassium, zinc, and selenium. Broccoli also contains diindolymethane (DIM) and Indole 3 Carbinol which helps to release excess estrogen out of the hormone receptor sites to help allow the hormones you want to get to receptor sites to restore hormonal balance.
Onion is another vegetable abundant in health promoting properties. Onion has anti-bacterial properties and is high in sullfer and other minerals such as iron. Onions can be used as a anti-coagulant by lowering bad cholesterol (LDL) and increase the good (HDL).
Mushrooms are full of antioxidants and minerals and are one of the only plant based sources high in Vitamin D. Vitamin D is good for bone health and supports the health of the brain, nervous and immune system. They are also anti-bacterial and anti-viral and offer the body immune support. Mushrooms are heart healthy by improving blood flow, reducing cholesterol and blood pressure. Fun fact, mushrooms are most closely related in DNA to humans than plants!
Garlic is a good source of vitamins and minerals and sulfer. It has been used to boost immunity, fight bacteria and virus and to improve metabolism as it helps to slow down the formation of fat cells. Garlic thins blood to help prevent blood clots and lowers blood pressure with allicin. Garlic influences the good bacteria in our body by killing bad bacteria.
Cashews are packed with protein with 5g per ounce! Cashews are full of copper and phosphorus and other minerals and vitamins. They also contain antioxidants, one in particular called zeaxanthin which allows our bodies eyes protective UV ray filtering functions. Cashews have a lower content of fat than most other nuts and consist mostly of oleic acid (think of olive oil) which is classified as either monounsaturated or polyunsaturated acid omega 9 fatty acid. Unlike omega 3 and 6 fatty acids, omega 9 fatty acids are not essential meaning you don't need to get them in your diet to function. However in moderation the health benefits can be quite substantial. Healthy fats help increase nutrition absorption of fat soluble Vitamins A, D, K and E.
All of these are full of fiber. Fiber adds bulk and gently exfoliates at it travels through our intestines. Fiber also
provides food for good bacteria, slows the rate food is absorbed, increases the speed food is excreted and eliminates toxins in our digestive system.
Now that we are aware of the nutrient properties lets get to the recipe!
Broccoli "Cheese" Soup Recipe
What you will need:
2 to 3 Heads of Broccoli
1 Large Onion
8 Button Mushrooms (less or more depending on taste)
1-2 Cloves of Garlic (less or more depending on taste)
2-3 Ounces of Soaked Cashews
2-3 Cups of Water or Broth
Unrefined Salt
Black Pepper
Serves 3 to 4
Soak cashews 8 hours before as it will make it easy to blend and also increase the bioavailability of the nutrients. If you would like to learn more you can check out our post about the benefits of soaking here.
There are a couple of ways you can do this. The method I use when meal prepping is chop and drop with little attention and less dishes. Rough chopped the onion, mushrooms and broccoli florets and stems and chopped the end of the stems. If you like the soup to be chunky then chop into smaller pieces and leave out some before blending. Throw all that into a pot and top the vegetables with water and cover. Start at medium high heat till boiling than lower it to low till tender about 15 to 25 minutes.
However you can cook the mushroom and onions in water and steam the broccoli. Always use the water you steamed with too as it will serve as a broth. You can blend the broccoli, onions, mushrooms, water, garlic and cashews all in one go but to get the swirl simply blend everything but the cashews and with a little of the blended soup blend the cashews till smooth and pour and stir. Add salt and pepper to taste and there you have a nutrient dense dairy free soup. Let us know if you try this and what you think in the comments.
I used all organic ingredients as it is better for the body and the beautiful planet that gives us all we have and need and life. I understand that there isn't always an organic option and that it cost more even though it cost less to produce if done the right way. Although there isn't much you can do about whatever pesticides or herbicides were absorbed into the plant as it was sprayed during development there can be something done about removing the residue on the surface before consumption. Simply soak in mostly water and vinegar or mostly water and 3% food grade hydrogen peroxide for at least 1 minute to 10 minutes as this will break up any wax or residue. You only need to do this for the broccoli but any conventional ingredients you use that don't have a shell or cover you want to do this. Learn more about what is sprayed heavy and whats not here.
If you like this recipe and would like to learn more simple recipes such as Dairy Free Alfredo Sauce let us know in the comments. Subscribe and receive exclusive chapters to our e-book Integrating Beauty With Wellness. Thank you for joining us.
Broccoli is a cruciferous vegetable that is loaded with an abundance of health promoting properties. 1 serving of broccoli (100 grams) gives you over 200% your daily recommendation for Vitamin K and 100% your daily recommendation for Vitamin C. Broccoli is also a good source for other vitamins and antioxidants such as B vitamins that help you to metabolize food for energy and beta carotene. Broccoli is also abundant in minerals such as iron, magnesium, potassium, zinc, and selenium. Broccoli also contains diindolymethane (DIM) and Indole 3 Carbinol which helps to release excess estrogen out of the hormone receptor sites to help allow the hormones you want to get to receptor sites to restore hormonal balance.
Onion is another vegetable abundant in health promoting properties. Onion has anti-bacterial properties and is high in sullfer and other minerals such as iron. Onions can be used as a anti-coagulant by lowering bad cholesterol (LDL) and increase the good (HDL).
Mushrooms are full of antioxidants and minerals and are one of the only plant based sources high in Vitamin D. Vitamin D is good for bone health and supports the health of the brain, nervous and immune system. They are also anti-bacterial and anti-viral and offer the body immune support. Mushrooms are heart healthy by improving blood flow, reducing cholesterol and blood pressure. Fun fact, mushrooms are most closely related in DNA to humans than plants!
Garlic is a good source of vitamins and minerals and sulfer. It has been used to boost immunity, fight bacteria and virus and to improve metabolism as it helps to slow down the formation of fat cells. Garlic thins blood to help prevent blood clots and lowers blood pressure with allicin. Garlic influences the good bacteria in our body by killing bad bacteria.
Cashews are packed with protein with 5g per ounce! Cashews are full of copper and phosphorus and other minerals and vitamins. They also contain antioxidants, one in particular called zeaxanthin which allows our bodies eyes protective UV ray filtering functions. Cashews have a lower content of fat than most other nuts and consist mostly of oleic acid (think of olive oil) which is classified as either monounsaturated or polyunsaturated acid omega 9 fatty acid. Unlike omega 3 and 6 fatty acids, omega 9 fatty acids are not essential meaning you don't need to get them in your diet to function. However in moderation the health benefits can be quite substantial. Healthy fats help increase nutrition absorption of fat soluble Vitamins A, D, K and E.
All of these are full of fiber. Fiber adds bulk and gently exfoliates at it travels through our intestines. Fiber also
provides food for good bacteria, slows the rate food is absorbed, increases the speed food is excreted and eliminates toxins in our digestive system.
Now that we are aware of the nutrient properties lets get to the recipe!
Broccoli "Cheese" Soup Recipe
What you will need:
2 to 3 Heads of Broccoli
1 Large Onion
8 Button Mushrooms (less or more depending on taste)
1-2 Cloves of Garlic (less or more depending on taste)
2-3 Ounces of Soaked Cashews
2-3 Cups of Water or Broth
Unrefined Salt
Black Pepper
Serves 3 to 4
Soak cashews 8 hours before as it will make it easy to blend and also increase the bioavailability of the nutrients. If you would like to learn more you can check out our post about the benefits of soaking here.
There are a couple of ways you can do this. The method I use when meal prepping is chop and drop with little attention and less dishes. Rough chopped the onion, mushrooms and broccoli florets and stems and chopped the end of the stems. If you like the soup to be chunky then chop into smaller pieces and leave out some before blending. Throw all that into a pot and top the vegetables with water and cover. Start at medium high heat till boiling than lower it to low till tender about 15 to 25 minutes.
However you can cook the mushroom and onions in water and steam the broccoli. Always use the water you steamed with too as it will serve as a broth. You can blend the broccoli, onions, mushrooms, water, garlic and cashews all in one go but to get the swirl simply blend everything but the cashews and with a little of the blended soup blend the cashews till smooth and pour and stir. Add salt and pepper to taste and there you have a nutrient dense dairy free soup. Let us know if you try this and what you think in the comments.
I used all organic ingredients as it is better for the body and the beautiful planet that gives us all we have and need and life. I understand that there isn't always an organic option and that it cost more even though it cost less to produce if done the right way. Although there isn't much you can do about whatever pesticides or herbicides were absorbed into the plant as it was sprayed during development there can be something done about removing the residue on the surface before consumption. Simply soak in mostly water and vinegar or mostly water and 3% food grade hydrogen peroxide for at least 1 minute to 10 minutes as this will break up any wax or residue. You only need to do this for the broccoli but any conventional ingredients you use that don't have a shell or cover you want to do this. Learn more about what is sprayed heavy and whats not here.
If you like this recipe and would like to learn more simple recipes such as Dairy Free Alfredo Sauce let us know in the comments. Subscribe and receive exclusive chapters to our e-book Integrating Beauty With Wellness. Thank you for joining us.