Creamy Plant-Based Broccoli Soup
A plant-based, gluten-free spin on broccoli cheddar soup, delivering cheesy flavor without the dairy.
The Story Behind the Dish
Last year, I dove headfirst into the world of anti-inflammatory eating. That's when I learned about two important compounds found in cruciferous vegetables like broccoli: glucosinolates and sulforaphane. Sulforaphane is found in certain cruciferous vegetables, particularly broccoli, which contains glucoraphanin, a key glucosinolate. Glucoraphanin is transformed into sulforaphane with the help of an enzyme called myrosinase, which is activated when you chop or chew broccoli (because of course, there has to be a catch). Sulforaphane is known for its role in detoxification, reducing inflammation, and even showing anti-cancer potential. Who knew broccoli was doing so much behind the scenes?
That’s when I came across Dr. Michael Greger’s “hack and hold” method. It’s simple: after you chop your broccoli, you let it sit for 40 minutes. Why? Because myrosinase needs time to do its thing—convert glucoraphanin into sulforaphane before the heat from cooking destroys the enzyme. Sulforaphane is most available when you chew raw broccoli or other specific cruciferous vegetables, as the enzyme myrosinase is fully active in its raw state. You can also boost sulforaphane production in cooked broccoli by adding ground mustard seeds or raw cruciferous vegetables, which contain myrosinase. Once sulforaphane is formed, it becomes more heat-resistant, so you can cook your broccoli and still retain most of the good stuff.
With this method and a focus on anti-inflammatory ingredients, I am sharing a recipe for a nutrient-packed broccoli soup that’s both rich in flavor and good for you—because let’s be honest, if healthy eating doesn’t taste good, what’s the point?
Recipe Overview
Prep Time: 20 minutes (plus 40 minutes for the “hack and hold” technique, and 2 hours or more for soaking sunflower seeds)
Cooking Time: 30 minutes
Yields: 4-6 servings
Ingredients
2 heads of broccoli (about 1.5 lbs (680 grams) save about 2 cups (130 grams) of broccoli florets for roasting and garnish)
½ cup sunflower seeds soaked in water
Olive oil or coconut oil for sautéing and roasting
2 medium onions (200 grams)
4 cloves garlic
1 tablespoon of white miso paste (opt for a gluten-free or grain-free variety to suit your dietary preferences)
¼ cup of nutritional yeast
½ cup celery diced (50 grams)
¼ cup carrots diced
¼ cup white wine (optional)
4 cups veggie broth (start with 2 cups, then add more as needed)
Almond milk (optional, for a creamier texture)
Let’s Cook!
Soak the Sunflower Seeds: Start by soaking the sunflower seeds in warm water for at least 1 hour. Want them creamier? Soak longer (4-6 hours or even overnight). If you're short on time, they’ll still blend, but soaking helps improve the texture!
Prep the Broccoli: Chop up your broccoli into small pieces, setting aside 2 cups of florets for roasting later. Use everything else—stems and florets—for the soup to minimize waste and maximize flavor! If using the “hack and hold” method, let the chopped broccoli sit for at least 40 minutes before cooking.
Sauté the Aromatics: Heat up some olive or coconut oil in a big pot over medium heat. Toss in those chopped onions and sauté for about 10 minutes until they’re soft and golden. Then, add the garlic and sauté for another 2 minutes.
Add Celery and Carrots: Stir in the diced celery and carrots. Sauté for another 5 minutes until softened.
Deglaze with White Wine: Pour in the white wine (if you're using it) and cook for about 4 minutes until the alcohol evaporates.
Cook the Broccoli: Add the chopped broccoli to the pot, stirring to coat it in the mixture. Pour in 2 cups of veggie broth—just enough to steam the broccoli—and pop the lid on. Let it cook for 10-15 minutes until tender. You can always add more broth later to get the perfect consistency!
Blend the Soup: Once the broccoli is tender, transfer everything to a blender. Add the soaked sunflower seeds, nutritional yeast, and miso paste. Blend until smooth, adding a bit of broth or almond milk at a time to reach your desired texture. For a cheesy flavor, add the nutritional yeast and miso paste gradually, tasting as you go to adjust the flavor to your liking!
Roast the Reserved Broccoli: While the soup is cooking, roast the reserved broccoli with a drizzle of olive oil at 400°F (200°C) for about 15-20 minutes until crisp and golden.
Garnish and Serve: Serve the soup in bowls, garnished with the roasted broccoli, broccoli sprouts, or roasted sunflower seeds for added texture and flavor. Or lightly drizzle with olive oil or truffle oil.
Food for Thought
When I first started creating recipes, it was out of necessity—I was searching for meals that were anti-inflammatory, gluten-free, and plant-based. Turns out, that’s not exactly what you find on most restaurant menus! So, I started experimenting in the kitchen.
As I shifted my focus to whole, nutrient-dense foods, it wasn’t just about eating differently—it was about reclaiming my health. These changes have transformed my life, helping me manage my rheumatoid arthritis symptoms, and I’m forever grateful for that.
After completing the autoimmune protocol (AIP) last year, I’ve reintroduced certain foods, but my eating habits remain pretty unique. The shift to whole foods with known anti-inflammatory benefits has not only improved my physical health but also deepened my connection to food and its impact on my well-being. Now, I love sharing my experiences and recipes with others, showing how even small adjustments can lead to profound health benefits.
And this broccoli soup? It’s the perfect example of how a simple recipe can offer both flavor and health benefits. You get all the goodness of broccoli and that cheesy flavor—without a shred of actual cheddar in sight.
Take care,
Rebecca