Healthy Dairy-Free Creamless Broccoli Soup (Plant-Based)

Cream of broccoli soup is comforting and hearty, but it’s not great for weight loss or nutritious. Try this recipe for a creamy broccoli soup that’s velvety soft and full of flavor. It stars broccoli instead of hiding it, and it’s even dairy-free and plant-based. 

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Here’s how the magic happens.

• A potato adds creaminess without using butter, cream, or milk for a dairy-free soup that has fewer half the calories as traditional cream of broccoli soup.
• Add savory comfort with low-sodium broth. 
• Extra broccoli florets increase the amount of fiber, vitamin C, and potassium per serving.

Variations and Serving Suggestions

• Add a pinch of red chili flakes or cayenne pepper for a spicier flavor.
• Swap the potato for 2 cups (1 15-ounce can) of cannellini beans for plant-based protein. 
• If you prefer to use dairy, use nonfat or low-fat cow’s milk instead of plant-based milk. 
• A high-protein option with dairy is to add 1-1 ½ cups of low-fat cottage cheese.
• Try sweet potato or butternut squash instead of potato for a slightly sweeter soup.
• For a blend of flavors, add freshly chopped herbs like basil, dill, or cilantro near the end of cooking.
• Top with roasted pumpkin seeds for omega-3’s, protein, fiber, and texture. Another option is to top your soup with whole-grain croutons. 
• Consider garnishes like a squeeze of lemon juice or chopped chives.
• Enjoy as part of a warm, comforting lunch or a light dinner. Pair it with a side salad and whole-grain bread with low-fat cheese or peanut butter for a balanced meal. 

Recipe for Creamy, Dairy-Free Broccoli Soup

Makes 4 servings (serving size: 1½ cups)

Ingredients:

• 1 tablespoon of extra-virgin olive oil
• 1 medium onion, chopped
• 2 garlic cloves, crushed
• 1 medium potato, peeled and diced
• 4 cups of broccoli florets (or 1 medium head)
• 4 cups of low-sodium vegetable broth
• ½ teaspoon of ground black pepper
• (Optional) ¼ teaspoon of ground nutmeg or cumin
• 1 cup of unsweetened almond milk (or other dairy-free milk)
• ¼ cup of fresh parsley (optional, for garnish)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion and garlic, and sauté until soft and fragrant, about 5 minutes.
2. Add the potato, broccoli, and vegetable broth to the pot. Bring to a boil, then reduce to a simmer for 15-20 minutes until vegetables are tender.
3. For a smooth soup, transfer the soup to a blender and blend in batches and blend carefully. An immersion blender or food processor can also be used. For a chunky soup, blend only half the soup or skip this step.
4. Stir in the almond milk, black pepper, and nutmeg. Heat gently for another 5 minutes.
5. Ladle into bowls and garnish with fresh parsley if desired.

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Nutrition information per serving: 110 calories; 3 grams of fat; 0.5 grams of saturated fat; 55 mg of cholesterol; 240 mg of sodium; 16 grams of carbohydrates; 3 grams of sugar; 5 grams of fiber;  5 grams of protein

Reviewed by Natalie Stein, MS, MPH, CDCES