Cream of Broccoli and Cashew Soup
1 serving of cream of broccoli and cashew soup contains 309 Calories. The macronutrient breakdown is 39% carbs, 42% fat, and 19% protein. This is a good source of protein (28% of your Daily Value), fiber (30% of your Daily Value), and potassium (19% of your Daily Value).
- Makes
- 6 servings
- Prep Time
- 15 minutes
- Cook Time
- 10 minutes
Ingredients
Coconut oil 2 tbsp or 27g
Crushed red pepper flakes ¼ tsp or 0.08g
Directions
- Place cashews in a large bowl, cover with water, add 1 teaspoon of salt, stir, and let soak at room temperature for at least 4 hours or overnight. Drain and rinse.
- In a blender, combine cashews, water, half of the lemon juice, 2 cloves of garlic, and a dash of salt. Blend on the highest setting until completely smooth. Season to taste and set aside.
- Heat coconut oil in a large stockpot. When melted, add onions and a few pinches of salt, stir, and cook until softened, about 5-7 minutes. Add the remaining garlic and red pepper flakes, stir, and cook for 2 minutes. Pour in the vegetable broth and bring to a boil. Add the broccoli florets and simmer for 5 minutes, or until bright green and slightly al dente. Do not overcook.
- Remove about half of the cashew cream from the blender and set aside. Add the stockpot contents to the blender in batches, if needed, and blend on the highest setting until smooth. Add the nutritional yeast, parsley, and remaining lemon juice. Blend on high until smooth. Season to taste.
- To serve, pour the soup into bowls. Add a few spoonfuls of the reserved cashew cream and swirl. Sprinkle with chili flakes and parsley leaves. Enjoy.
Nutrition Facts
For 1 serving of cream of broccoli and cashew soup (566g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 309 | |
| Fats | 16g | 20% |
| Saturated fats | 6g | 29% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 1326mg | 58% |
| Carbs | 33g | 12% |
| Net carbs | 24g | |
| Fiber | 8g | 30% |
| Sugar | 9g | |
| Protein | 16g | |
| Calcium | 126mg | 13% |
| Iron | 4mg | 47% |
| Potassium | 876mg | 19% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 38μg | |
| Beta carotene | 1052μg | |
| Caffeine | 0mg | |
| Choline | 35mg | 6% |
| Copper | 1mg | 69% |
| Fluoride | 1μg | |
| Folate (B9) | 259μg | 65% |
| Lycopene | 0μg | |
| Magnesium | 113mg | 27% |
| Manganese | 1mg | 39% |
| Niacin | 5mg | 30% |
| Pantothenic acid | 1mg | 24% |
| Phosphorus | 271mg | 39% |
| Retinol | 0μg | |
| Riboflavin (B2) | 4mg | 322% |
| Selenium | 9μg | 17% |
| Theobromine | 0mg | |
| Thiamine | 0.3mg | 24% |
| Vitamin A IU | 1787IU | |
| Vitamin A | 89μg | 10% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 1mg | 52% |
| Vitamin C | 157mg | 174% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 1mg | 10% |
| Vitamin K | 326μg | 272% |
| Zinc | 2mg | 20% |
| Sugars | ||
| Sugar | 9g | |
| Sucrose | 2g | |
| Glucose | 4g | |
| Fructose | 2g | |
| Lactose | 0.3g | |
| Maltose | 0.3g | |
| Galactose | 0g | |
| Starch | 5g | |
| Fats | ||
| Saturated fats | 6g | 29% |
| Monounsaturated fats | 6g | |
| Polyunsaturated fats | 2g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.3g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.2g | |
| Glutamic acid | 2g | |
| Glycine | 0.3g | |
| Histidine | 0.2g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.3g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.1g | |
| Phenylalanine | 0.4g | |
| Proline | 0.3g | |
| Serine | 0.4g | |
| Threonine | 0.3g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.2g | |
| Valine | 0.4g | |
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