Lectin Free Vegan Creamy Broccoli Soup Recipe
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Creamy Lectin-Free Vegan Broccoli Soup: Smooth Comfort in a Bowl
I wanted to thank “Powers Being” for the original recipe that I found on her website https://powersbeing.com/vegan-cream-of-broccoli/ which is easy to do, healthy, lectin free, dairy free, creamy and filling. With simple whole food vegetables, you get flavor, nourishment, and that rich texture I always look for in a good soup.
This recipe works for anyone wanting to avoid common lectin sources but still enjoys a tasty, creamy vegetable soup that fills you up as a meal . This one uses the mix of fresh broccoli, parsnips, celery, and garlic which all work really well with taste when blended together. The coconut cream then adds that perfect balance of thick creaminess to the soup.
Reasons to Try This Broccoli Soup
- Easy to do with no fancy tools required. Everything comes together with just a blender and an oven.
- Plantbased and free from lectins. Every ingredient is carefully chosen for those avoiding lectins.
- Rich, creamy texture. The soup stays thick and smooth without dairy, cream, or thickeners.
- Packed with natural flavor. The vegetables and herbs combine for a balanced taste that suits any time of year.
- Great for meal prep. Makes a big batch to have leftovers for lunches or busy nights.
Fresh Ingredients and Why They Matter
Each part of this soup brings something unique. Here’s what I use and what you get from each ingredient:
- Broccoli: Loaded with vitamins C and K, broccoli is a favorite for anyone looking to up their veggie intake. Its naturally mild flavor blends well and makes this soup a source of antioxidants and fiber.
- Garlic: Fresh garlic gives earthy depth and has been known to support immune health. Its aroma when sautéed is almost reason enough to make this soup. Garlic also contains allicin, a compound many people find helpful for wellness.
- Celery: Celery helps with hydration thanks to its water content, and it brings a fresh, subtle flavor without overpowering the soup. It’s a good source of vitamin K and works well in lectinfree cooking.
- Parsnips: Parsnips make this soup creamy and slightly sweet. They’re rich in fiber and vitamin C and have a smooth texture when blended. If you haven’t tried parsnips in soup before, you might be surprised how much body they add.
- Vegetable broth (lectinfree): Pick a broth with simple ingredients, or make your own if you want total control over the taste and content.
- Organic Extra virgin olive oil: This helps sauté and brings out the flavors of the garlic and celery.
- Sea salt and black pepper: Seasonings are simple, but you can add fresh herbs like parsley or thyme for extra brightness, but I find they’re not needed.
How to Make Creamy Lectin-Free Broccoli Soup
Ingredients
- 2 x large broccoli heads
- 2 x parsnips
- 6 x garlic cloves
- 5 x shallot stems
- 3 x celery stalks
- 4 tbsp olive oil
- 2 tbsp herbs de Provence or mixed herbs
- 1/2 cup organic coconut cream
- 2 cups vegetable stock (lectin free).
- iodised sea salt and pepper to taste
• • Equipment needed: Blender
Prep the Vegetables
I start by washing and roughly chopping the broccoli, celery, shallots and parsnips into pieces about the size of your thumb. Peel garlic cloves.
Preheat over to about 200 degrees celsius
Put baking paper onto a large oven tray.
Toss the vegetables in the olive oil, herbs, salt and pepper.
Spread all the vegetables out evently on the baking tray, then bake in the oven for about 45 minutes
While they’re baking, get ready your vegetable stock and coconut cream
When the vegetables are done, they’ll be slightly brown on top.
Pour the vegetable stock and coconut cream into a 2L or more blender, then add the cooked vegetables to that bit by bit. You might need
to blend some of it to shrink it down, then keep adding the vegetables until you’ve included all of them.
Keep blending until it’s all blended, smooth and creamy. Taste it and add more salt or pepper if needed. You could even add more olive oil for extra creaminess.
The soup should be hot because of the vegetables still being hot and the vegetable stock being mixed with hot water. So you can serve immediately.
Serving and Storing
I like to serve this soup as is, just in a cup or bowl. It keeps well in the fridge for three to four days. You can also freeze it for longer storage like I do. I usually put some in a medium jar which is about a cup’s worth and then put the jar in the freezer. When reheating, just make sure you defrost first in the fridge overnight and then I just pop it into a saucepan to reheat.
Frequently Asked Questions
Can I freeze this soup?
Yes, it freezes really well. Cool it completely before pouring into jars. Thaw and reheat on the stove, stirring often for the best texture.
Is this soup suitable for meal prep?
Absolutely. I often double the batch and keep it in the fridge for quick lunches or easy dinners.
What kind of broth works best?
Any simple vegetable broth without added tomato or nightshade ingredients works here. Homemade broth gives the most control over taste and texture, but packaged works too as long as it’s lectinfree. I use the Vegeta Organic Gourmet Stock and Seasoning powder that you mix with hot water to make 2 litres of stock. This one is mostly lectin free, but still down have tomato in it.
What makes this soup creamy without dairy?
Blended parsnips and broccoli thicken naturally, with olive oil adding a silky texture. Then the coconut cream makes it really creamy.
Can I use frozen broccoli?
Yes, frozen broccoli works well. Just add it to the pot as you would fresh, and simmer until tender. You may need a few extra minutes of cooking time, but the result is just as creamy.
Your Turn: Try This Vegan Broccoli Soup
If you’re looking for an easy, creamy soup that keeps things plant-based, simple and tasty, then this recipe delivers on all counts. I enjoy sharing it with family and friends, and I’d love to hear how it works in your kitchen. Experiment a little; extra herbs or a squeeze of lemon make nice finishing touches. A cozy bowl is always good especially in winter. Enjoy the comfort, warmth, creaminess and nutrients this simple dish brings to your table.