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Creamy High-Protein Vegan Broccoli Soup (No-Waste, Healthy)

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This Creamy Vegan Broccoli Soup is built for flavor and function. It uses the whole broccoli (yes, stems too), sneaks in plant protein from beans and peas, and maximizes nutrition by letting chopped florets build sulforane before cooking. Think bright green, naturally creamy, and surprisingly filling-without cream.

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🔍 Quick Look: Creamy Vegan Broccoli Soup

  • ⏱️ Prep Time: 10 minutes
  • 🎛️ Cook Time: 25 minutes
  • 👥 Servings: 3
  • 📊 Calories: ~334 kcal per serving (based on nutrition panel)
  • 👩🏽‍🍳 Flavor Profile: Bright, savory, and naturally creamy with sweet onion and fresh broccoli.
  • 💪🏼 Nutrition: 23 grams of protein, 14 grams of fiber, 7 mg iron, 146 mg calcium
  • ⭐ Difficulty: Easy-simple ingredients and minimal prep.

👩🏽‍⚕️ Nutritionist’s Note

How this broccoli soup is designed to support longevity:

  • Broccoli provides sulforaphane (a powerful antioxidant compound), especially when chopped and rested before cooking.
  • White beans and peas add protein and fiber for satiety.
  • Hemp hearts contribute protein and healthy fats that help absorb fat-soluble phytonutrients.
  • Nutritional yeast adds savory depth plus B-vitamins.
  • Lemon at the end keeps vitamin C intact and brightens flavor.
  • Letting chopped broccoli sit ~40 minutes before heating allows the enzyme myrosinase to activate sulforaphane formation. Alternatively, you can stir in a pinch of ground mustard after blending. Mustard provides myrosinase, the enzyme needed to activate sulforaphane
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👩🏼‍🌾 Ingredients

Below, I share ingredient notes from both a nutrition expert’s and trained chef’s perspective.

Vegetable broth, sliced broccoli stems, broccoli florets, white beans, green peas, hemp hearts, nutritional yeast, and seasoning in a large saucepan.
  • Broccoli (stems included): Florets bring classic broccoli flavor and an abundance of nutrients. Stems add natural sweetness and bulk. Cooked stems and florets blend beautifully and helps thicken the soup without cream.
  • White beans or chickpeas: Add natural body and silkiness when blended, making the soup feel hearty and satisfying. Beans are slightly creamier; chickpeas add more structure and subtle nuttiness.
  • Frozen green peas: Light sweetness that balances broccoli’s earthiness. Packs protein and fiber and maintain a vibrant green color.
  • Onion: Adds natural sweetness and creates a flavorful base for the soup.
  • Hemp hearts: Blends into the soup to create a silky finish and boost protein and healthy fats.
  • Nutritional yeast: Makes the soup feel slightly cheesy and richer without dairy.
  • Lemon juice: Brightens and sharpens the soup while balancing the sweetness from the onion and peas, keeping the flavor fresh and lively.

See the printable recipe card below for quantities.

🫛 Substitutions

This recipe is versatile and easy to adapt. Below are some simple ingredient substitutions.

  • White beans: Use navy, cannelini, or Great Northern beans, or swap with chickpeas.
  • Peas: Substitute edamame, chopped carrots, or sweet potato for a hint of sweetness.
  • Hemp hearts: Use flaxseed meal, sunflower seeds, tahini, or nut butter instead.
  • Lemon: Swap with a splash of apple cider vinegar for brightness.
  • Nutritional yeast: Substitute with white miso, a splash of tamari, or vegan parmesan for savory depth.
  • Seasonings: Try smoked paprika, cumin, Italian seasoning, or sumac for a different flavor profile.

The complete recipe with exact amounts is below. These additional tips will help you get the best results.

Prep the Broccoli:

Cook the Soup:

✔️ Storage & Meal Prep Tips

These simple steps help preserve freshness and flavor:

  • Storage: This vegan broccoli soup is perfect for batch cooking. Once cooled, store it in an airtight container in the fridge for up to 4-5 days. When reheating, warm gently on the stovetop or in the microwave and add a splash of broth if it has thickened.
  • Freezing: Let the soup cool completely before transferring to freezer-safe containers or silicone cubes. Freeze for up to 3 months. Thaw overnight in the fridge or reheat straight from frozen over low heat, stirring occasionally. Because beans naturally thicken as they chill, you may need extra broth when reheating to bring it back to a creamy consistency.
  • Prepping the broccoli ahead: Chop the broccoli up to 1 day in advance and store it in a sealed container in the fridge. If you are aiming to maximize sulforaphane, chop the florets and let them sit for about 40 minutes at room temperature before refrigerating. Refrigerating immediately slows this process. Keep stems and florets stored separately so the stems can go into the pot first and the florets stay fresh for later.

🙋🏽‍♀️ Recipe FAQs

My soup isn’t thick enough. How can I thicken it?

If the soup feels thin, add more beans or a tablespoon or two of hemp hearts, nut butter, or seed butter, and blend again. You can also simmer uncovered for a few minutes to let excess liquid evaporate, or blend in vegan cream or soaked cashews for instant richness.

Can I use frozen broccoli instead of fresh?

Frozen broccoli can be used, but it is typically blanched, which deactivates its natural enzyme-so for sulforaphane support, stir in a small pinch of ground mustard after blending.
How to use frozen broccoli in your soup: Do not thaw first. Add it straight from frozen to the pot so it doesn’t become mushy. Simmer gently. Because it’s pre-cooked, it needs less time-usually 5 to 8 minutes until fully heated and tender. Blend for creaminess, leaving some pieces intact for texture. Add ground mustard at the end.

Do I have to peel the broccoli stems?

Peeling removes the tough outer layer so the stems blend smoothly. Once peeled, they are surprisingly sweet and creamy.

🫙 Serve this soup with…

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Let me know your thoughts on High-Protein Broccoli Soup by leaving a ⭐️ rating below or sharing it on Instagram.

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Vegan broccoli soup topped with tofu cream and chopped chives.

Creamy High-Protein Vegan Broccoli Soup Recipe

Nisha Melvani

This Creamy Vegan Broccoli Soup uses the whole broccoli for a no-waste, high-protein meal-naturally creamy with beans, peas, and lemon.

Prep Time 10 minutes

Cook Time 25 minutes

Total Time 35 minutes

Course Main Course, Side Dish

Cuisine Vegan

Servings 3 servings

Calories 334 kcal

  • 2 medium heads broccoli
  • 1 large yellow onion chopped
  • 5 cloves garlic minced
  • ¾ teaspoon mustard seeds optional
  • ½ teaspoon black pepper
  • 1 teaspoon crushed red pepper or to taste
  • 4 cups vegetable broth plus more as needed (up to 6 cups)
  • 1 ½ cups cooked white beans or 1 (15-ounce) can, drained and rinsed
  • ¾ cup frozen green peas
  • 3 tablespoons hemp hearts
  • 3 tablespoons nutritional yeast
  • 1 small lemon juice
  • ⅓ cup chopped chives (optional for serving)
  • Salt to taste

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  • 1 Immersion blender or blender

  • 1 Large saucepan

  • Prep the broccoli: Separate the florets from the stems using a sharp knife. Chop the florets finely and place them in a bowl. Set them aside while prepping the soup – this activates the enzyme that boosts sulforaphane.

    Trim the woody ends from the stems (about 1-inch). Peel their tough outer layer using a vegetable peeler. Then slice thinly or chop the stems into small pieces. The smaller the pieces, the shorter the cooking time.

  • Sauté aromatics: Heat a drizzle of broth or oil in a large pot over medium heat. Add the chopped onion and cook until soft and translucent, about 5 minutes. Add the garlic, mustard seeds, crushed red pepper, and black pepper and cook for about 1 more minute, or until fragrant.

  • Build the soup base: Add the chopped broccoli stems and 4 cups vegetable broth. Bring to a simmer. Cover and let cook until the stems are tender, about 12 minutes. Check the stems are tender before blending.

  • Blend: Add three-quarters of the reserved florets, the beans, peas, hemp hearts, and nutritional yeast to the pot. Cook for about 3 minutes, or until warmed through. Use an immersion blender (or transfer to a high-speed blender in batches) and blend until smooth. If needed, add extra broth to reach your desired consistency.

    Optional: blend in cashew cream or tofu cream here for ultra-silky texture.

  • Finish cooking: Add the remaining florets and simmer uncovered for 5 minutes until just tender and bright green. Remove from heat and stir in lemon juice.

  • Season & serve: Taste and adjust salt and pepper. Serve with a sprinkle of fresh chives.

For more creaminess, blend in ½ cup soaked cashews, or finish with vegan cream.

Substitutions are detailed in the blog post.

Calories: 334kcal | Carbohydrates: 46g | Protein: 23g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 1g | Sodium: 22mg | Potassium: 908mg | Fiber: 14g | Sugar: 7g | Vitamin A: 568IU | Vitamin C: 39mg | Calcium: 146mg | Iron: 7mg

This information is provided as a courtesy and is only an estimate. Nutritional values may vary depending on factors such as product types and brands used.

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