Healthy Broccoli Soup With Sunflower Seeds Recipe

Welcome to my healthy broccoli soup recipe with sunflower seeds! As a chef, I always strive to create meals that are both delicious and nutritious. This soup recipe is no exception, as it is packed with healthy ingredients that will leave you feeling satisfied and energized.

If you’re looking for a comforting and hearty soup recipe that is also good for you, then you’ve come to the right place. This recipe is perfect for those who are looking for a vegan, gluten-free, or low-fat option. It’s also a great way to incorporate more veggies into your diet.

The combination of broccoli and sunflower seeds in this soup creates a creamy and flavorful base, while the addition of white wine and garlic adds a subtle depth of flavor. This soup is not only delicious, but it’s also easy to make and can be whipped up in under an hour.

I hope you enjoy making and eating this healthy broccoli soup with sunflower seeds as much as I do. Let’s get started!

Why You’ll Love This Recipe

Healthy Broccoli Soup With Sunflower Seeds
Healthy Broccoli Soup With Sunflower Seeds

Are you looking for a healthy, delicious, and satisfying soup recipe that will warm you up on a chilly day? Look no further than this Healthy Broccoli Soup with Sunflower Seeds Recipe! There are so many reasons why you’ll love this recipe, from its creamy texture to its nutrient-packed ingredients.

One reason you’ll love this soup is that it’s vegan and gluten-free, making it perfect for anyone with dietary restrictions. It’s also dairy-free and low in fat, so you can indulge without the guilt. But just because it’s healthy doesn’t mean it’s lacking in flavor; the combination of broccoli, garlic, and onion creates a rich and savory taste that will leave you wanting more.

Another reason to love this recipe is the addition of sunflower seeds, which add a delicious crunch and nutty flavor to the soup. They’re also a great source of protein, healthy fats, and vitamin E. And if you’re a fan of broccoli cheddar soup, you’ll love the vegan version of this classic dish. The sunflower seeds provide a similar texture to cheese, without the dairy.

Finally, this recipe is easy to make and perfect for meal prep. You can make a big batch on the weekend and enjoy it throughout the week. It’s also a great way to use up any extra broccoli you have in the fridge. And if you’re short on time, you can even make this soup in an Instant Pot for a quick and easy meal.

In conclusion, there are so many reasons to love this Healthy Broccoli Soup with Sunflower Seeds Recipe. It’s healthy, flavorful, and easy to make. So why not give it a try and see for yourself? You won’t be disappointed!

Ingredient List

 Creamy and comforting broccoli soup
Creamy and comforting broccoli soup

Before diving into making the healthy broccoli soup with sunflower seeds, let’s take a look at the ingredients that you will need. This recipe is vegan, gluten-free, dairy-free and low-fat. The recipe calls for chopped broccoli, sunflower seeds, vegetable broth and white wine. You will also need bay leaf, canola oil, garlic clove, and red onion to add flavor to the soup. Make sure to have these ingredients on hand before starting the recipe.

The Recipe How-To

 A bowl of goodness packed with nutrients
A bowl of goodness packed with nutrients

Now that we have all our ingredients ready, let’s start making the Healthy Broccoli Soup with Sunflower Seeds.

Step 1: Saute Onion and Garlic

In a large pot over medium heat, add 1 tablespoon canola oil. Once the oil is hot, add 1 chopped red onion and 1 minced garlic clove. Cook for about 3 minutes or until the onion becomes translucent.

Step 2: Add Broccoli

Add 6 cups of chopped broccoli and continue to cook for about 5 minutes or until the broccoli becomes bright green.

Step 3: Add Broth and Bay Leaf

Add 4 cups of vegetable broth and 2 cups of water to the pot. Add 1 bay leaf and bring the mixture to a boil. Reduce the heat to low and let it simmer for about 20 minutes or until the broccoli is tender.

Step 4: Blend the Soup

Remove the bay leaf from the pot and let the soup cool for a few minutes. Using a blender, blend the soup until it becomes creamy.

Step 5: Toast Sunflower Seeds

In a small pan, toast ½ cup of sunflower seeds over medium heat for about 5 minutes or until they become golden brown.

Step 6: Serve

Ladle the soup into bowls and top each bowl with a sprinkle of toasted sunflower seeds.

Enjoy your Healthy Broccoli Soup with Sunflower Seeds!

Substitutions and Variations

 Sunflower seeds add a delicious crunch to this soup
Sunflower seeds add a delicious crunch to this soup

The great thing about this healthy broccoli soup recipe is that you can easily make substitutions and variations to suit your taste preferences or dietary restrictions. Here are a few ideas to get you started:

– Vegan Broccoli Cheddar Soup: If you’re looking for a vegan version of broccoli cheddar soup, simply swap out the chicken broth for vegetable broth and use a vegan cheddar cheese alternative. You can also omit the cheese altogether and add nutritional yeast for a cheesy flavor.

– Creamy Broccoli Soup: If you want a creamier consistency, you can add a splash of heavy cream or coconut cream to the soup after pureeing. Alternatively, you can blend in some cashews or silken tofu for a vegan creaminess.

– Spicy Broccoli Soup: For a little kick of heat, you can add some red pepper flakes, cayenne pepper, or hot sauce to the soup. You can also sauté some diced jalapeño or serrano peppers with the onion and garlic.

– Broccoli Cauliflower Soup: If you want to add another vegetable to the mix, try using half broccoli and half cauliflower. This will give the soup a slightly different flavor and texture.

– Pumpkin Sunflower Seed Soup: If you want to switch up the flavor profile, try using pumpkin puree instead of broccoli and adding some sunflower seeds to the mix. This will give the soup a nutty and slightly sweet flavor.

– Roasted Broccoli Soup: For a deeper, smokier flavor, you can roast the broccoli in the oven before adding it to the soup. Simply toss the chopped broccoli with some olive oil and roast at 400°F for 15-20 minutes, then proceed with the recipe as written.

– Keto Broccoli Soup: If you’re following a low-carb or keto diet, you can omit the white wine and use more chicken or vegetable broth instead. You can also add some cooked bacon or crumbled sausage for extra flavor and protein.

Overall, don’t be afraid to get creative and experiment with different ingredients and flavor combinations. The possibilities are endless with this versatile and healthy broccoli soup recipe.

Serving and Pairing

 Healthy and flavorful soup perfect for a chilly day
Healthy and flavorful soup perfect for a chilly day

This healthy broccoli soup with sunflower seeds is a versatile dish that can be served in various ways. Here are some serving and pairing suggestions to elevate your dining experience.

– As a Main Dish: To make this soup a filling main dish, add some protein to it. You can top it with grilled chicken or tofu, poached eggs, or chopped nuts for some crunch. You can also serve it with a slice of whole-grain bread or a side salad for a complete meal.

– As a Starter: This soup is a great starter that can warm up your appetite. Serve it in a small bowl or cup with some garnish such as a drizzle of olive oil, a sprinkle of sunflower seeds, or a few broccoli florets. It pairs well with a light salad or some crackers on the side.

– As a Side Dish: This soup can also be served as a side dish to complement your main course. It goes well with grilled meats, roasted vegetables, or pasta dishes. You can also pair it with a glass of white wine or a light beer for a refreshing taste.

– For Special Occasions: If you’re hosting a special occasion, you can serve this soup in a fancy way. Pour it into shot glasses or small cups and garnish with some edible flowers or herbs. You can also serve it in a hollowed-out bread bowl for a rustic touch.

– For Different Dietary Needs: This soup is already a healthy and vegan-friendly dish, but you can also adjust it to meet other dietary needs. For example, if you’re following a keto diet, you can replace the vegetable broth with chicken broth and add some cream for a richer taste. If you’re lactose intolerant, you can skip the cheese and add some nutritional yeast instead.

No matter how you serve or pair this soup, it will surely delight your taste buds with its creamy texture, nutty flavor, and vibrant green color.

Make-Ahead, Storing and Reheating

 A vegan soup that will warm your soul
A vegan soup that will warm your soul

This healthy broccoli soup with sunflower seeds recipe is perfect for meal prepping and making ahead. You can easily store it in the fridge for up to 4 days, or freeze it for up to 2 months.

To store in the fridge, let the soup cool completely and transfer it to an airtight container. When reheating, you can do it on the stove over medium heat or in the microwave. If the soup is too thick, you can add a little bit of water or broth to thin it out.

If you choose to freeze the soup, make sure to leave enough room in the container for expansion. To thaw, simply transfer the container to the fridge a day before you plan to eat it. When reheating, you can do it on the stove over low heat or in the microwave.

The soup may separate after being frozen and thawed, but you can easily fix this by giving it a good stir. You may also need to adjust the seasoning as freezing can sometimes dull the flavors.

This soup is perfect for a quick and healthy meal any day of the week. Make a big batch ahead of time and enjoy a comforting bowl of soup whenever you need it.

Tips for Perfect Results

 A green soup that you won't regret trying
A green soup that you won’t regret trying

Making a healthy broccoli soup with sunflower seeds is not a difficult task, but there are some tips to ensure you get the perfect result every time. Here are some of my tips for making the best broccoli soup with sunflower seeds:

1. Use high-quality ingredients: For the best flavor, use fresh and high-quality ingredients. Use fresh broccoli, good-quality vegetable broth, and extra virgin olive oil for maximum flavor.

2. Don’t overcook the broccoli: Overcooking the broccoli can lead to a loss of nutrients and flavor. Cook the broccoli until it is just tender but still bright green to preserve its color and nutritional value.

3. Add the sunflower seeds at the right time: Adding sunflower seeds too early can make them soft and lose their crunch. Add them at the end of cooking to maintain their texture.

4. Use a blender or immersion blender: For a creamy and smooth soup, use a blender or immersion blender to puree the soup. Be careful when blending hot liquids as they can splatter, so blend in small batches if necessary.

5. Season well: Broccoli soup can be bland if not seasoned well. Be sure to taste and adjust the seasoning as needed, adding salt and pepper to taste.

6. Experiment with different variations: Don’t be afraid to experiment with different variations of the soup, such as adding cauliflower, carrots, or fennel. You can also make it vegan by using vegetable broth instead of chicken broth and skipping the cheese.

By following these tips, you’ll have a delicious and healthy broccoli soup with sunflower seeds that you’ll love.

Bottom Line

In conclusion, this healthy broccoli soup with sunflower seeds recipe is perfect for those looking for a nutritious and delicious meal. With its creamy texture and rich flavor, this soup is sure to satisfy even the pickiest eaters. Plus, it’s versatile enough to accommodate various dietary restrictions, making it an excellent option for vegans, dairy-free, and gluten-free individuals.

By using simple ingredients such as broccoli, garlic, red onion, and sunflower seeds, this soup recipe is easy to make and budget-friendly. It’s perfect for meal prep or a quick weeknight dinner. Additionally, the recipe provides various substitutions and variations to cater to your taste buds.

Whether you’re a fan of broccoli cheddar soup, vegan broccoli cheddar soup, or just crave a healthy broccoli soup, this recipe has got you covered. You can also experiment with different toppings, such as sunflower seed dukkah or roasted broccoli, to add an extra crunch and flavor to your soup.

Overall, this healthy broccoli soup with sunflower seeds recipe is an excellent option for those looking to maintain a healthy lifestyle without compromising on taste. So, grab your pot and ingredients and get ready to enjoy a bowl of deliciousness that will leave you satisfied and nourished.

Healthy Broccoli Soup With Sunflower Seeds Recipe

This is a variation of another healthy broccoli soup, recipe 27337, with a bit of a different spin.

  • 1 medium red onion, chopped
  • 1 garlic clove, crushed
  • 1 tablespoon sunflower oil or 1 tablespoon canola oil
  • 1 bay leaf
  • 1 lb broccoli, chopped
  • 3/4 cup vegetable broth or 3/4 cup chicken broth
  • 3/4 cup white wine
  • 1 cup water
  • salt and pepper
  • 1/4 cup sunflower seeds, toasted
  1. Saute the onion and garlic in oil with the bay leaf for 3 to 4 minutes.
  2. Add broccoli, and broth, wine, and water. Note: if using already cooked broccoli, add in after simmering for 10 minutes to just heat.
  3. Bring to a boil and simmer gently, covered for 10 minutes. The broccoli should be tender but still bright green.
  4. Remove the bay leaf and cool slightly.
  5. Blend the soup in blender or food processor until completely smooth.
  6. Season to taste with salt and pepper.
  7. Return to pot and reheat gently.
  8. Pour the soup into bowls and sprinkle with the toasted sunflower seeds.
Appetizer/Side dish
< 30 Mins, Healthy, Low Cholesterol, Low Protein, Vegan, Vegetable

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