White Bean and Broccoli Soup

emily maxson

By Emily Maxson

20190116EFK-1053

 

One of my favorite ways to eat vegetables in the winter is in a warm, blended soup. Vegetable soups are so easy to make and don’t take much time. In this recipe, I combine white beans and broccoli. Beans are an inexpensive way to add plant-based protein and fiber to your diet. They’re also proven to be helpful in preventing a wide range of diseases.

An important note about digesting beans: Some people have difficulty digesting beans because of the lectins in them. To break down the lectins, you can soak them in water overnight, changing the water a few times, and then cook them in a pressure cooker according to the manufacturer’s directions. Or you can buy canned beans by Eden Foods. Eden Foods soaks and pressure cooks their beans before canning, which makes cooking with beans more convenient. I add a little freshly grated Parmesan to this soup, but if you don’t eat dairy, it is still delicious without the Parmesan.

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emily's fresh kitchen, white bean and broccoli soup,

White Bean and Broccoli Soup

  • Total Time: 25 minutes
  • Yield: 3-4 servings 1x

Ingredients

Scale

2 TBSP olive oil

1 medium onion diced

3 cloves of garlic diced

15 oz. can of cannelleni or other white beans, drained

Or 1 3/4 cups soaked and cooked beans

12 oz. broccoli florets

34 cups chicken or vegetable stock

1 tsp salt

1/4 tsp white pepper

1 1/2 TSBP fresh lemon juice

1/4 cup freshly grated Parmesan, optional

Instructions

  1. In a medium Dutch oven, heat the olive oil over medium heat.
  2. Add the onions and sauté for 4 minutes.
  3. Add the garlic and sauté an additional 3 minutes.
  4. Add the beans, broccoli, 3 cups of stock, salt, and white pepper and mix well.
  5. Cover and let simmer for 8-10 minutes or until the broccoli is tender.
  6. Remove from heat and ladle into a blender.
  7. Blend the soup until smooth.
  8. Wipe out the Dutch oven and pour in the blended soup. Return the soup over medium heat adding additional stock to achieve the desired consistency.
  9. Add the lemon juice and freshly grated Parmesan.
  10. Adjust seasoning if needed and serve.
  11. Serves 4.
  • Author: Emily Maxson
  • Prep Time: 5 min
  • Cook Time: 20 min
emily maxson

eat · heal · thrive

Food is my passion. I am inspired by both the art and the science of the culinary world. I enjoy being in my kitchen creating, testing and writing recipes to share with you. I believe that cooking food at home is one of the best things you can do for your health, and it doesn’t have to be complicated.

emily's fresh kitchen cookbook hardcover

Purchase your signed book today.

I am excited to announce that my cookbook “Emily’s Fresh Kitchen: Cook Your Way to Better Health” is available! This cookbook features 113 delicious and easy to prepare recipes the whole family will love.

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Gluten-Free
dairy free icon
Dairy-Free
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Grain-Free
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SCD
gluten free icon
Gluten-Free
dairy free icon
Dairy-Free
grain free icon
Grain-Free
scd icon
SCD

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emily maxson

eat · heal · thrive

Hi everyone! Thank you for visiting Emily’s Fresh Kitchen. I am a trained chef and cookbook author and I love to eat, cook, and think about food. I enjoy working with nutrient-rich foods and creating meals that not only taste good, but assist the body in fighting illness and disease.

emily's fresh kitchen cookbook hardcover

Purchase your signed book today.

I am excited to announce that my cookbook “Emily’s Fresh Kitchen: Cook Your Way to Better Health” is available! This cookbook features 113 delicious and easy to prepare recipes the whole family will love.

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