Discover the secret to a soup so creamy and satisfying, you’ll forget it’s completely plant-based! This incredible broccoli and garlic soup combines roasted vegetables with protein-rich white beans to create a velvety, luxurious texture without any dairy. The whole roasted garlic bulb transforms into sweet, mellow cloves that blend seamlessly with tender broccoli florets, while the white beans add body and make this soup surprisingly filling. Finished with bright lemon and aromatic thyme, this healthy powerhouse proves that eating well never means sacrificing flavor.
Ingredients
For the Soup:
- 1 large head broccoli (500g/1.1 lbs), cut into florets
- 1 whole garlic bulb
- 1 can (240g/8.5 oz) white beans, drained and rinsed
- 1 medium onion, diced
- 700ml (3 cups) vegetable broth
- 1 teaspoon fresh or dried thyme
- 1-2 tablespoons (15-30ml) olive oil
- Juice of 1/2 lemon
- Salt and black pepper to taste
For the Optional Lemon Oil:
- 2 tablespoons (30ml) olive oil
- 1/2 teaspoon lemon zest
- 1 pinch salt
Instructions
- Preheat oven: Heat your oven to 200°C (392°F/Gas Mark 6).
- Prepare vegetables: Cut broccoli into florets. Slice the top off the whole garlic bulb to expose the cloves. Drizzle both broccoli and garlic with olive oil, then season with salt and pepper.
- Roast vegetables: Place broccoli florets and garlic bulb on a baking sheet. Roast for 20 minutes until broccoli is tender and lightly caramelized, and garlic is soft.
- Sauté onion: While vegetables roast, heat a little oil in a large pot over medium heat. Add diced onion and sauté until translucent and fragrant, about 5 minutes.
- Add beans and broth: Add drained white beans and vegetable broth to the pot with onions. Bring to a gentle simmer and cook for 10 minutes.
- Extract roasted garlic: Remove garlic bulb from oven and let cool slightly. Squeeze the soft, roasted garlic cloves out of their skins.
- Combine ingredients: Add roasted broccoli florets, squeezed garlic cloves, and thyme to the pot with beans and broth.
- Blend soup: Using an immersion blender, blend the soup until completely smooth and creamy. Alternatively, transfer to a regular blender in batches.
- Season and finish: Stir in lemon juice and season with salt and pepper to taste. Adjust consistency with additional broth if needed.
- Make lemon oil (optional): Whisk together olive oil, lemon zest, and a pinch of salt.
- Serve: Ladle hot soup into bowls and drizzle with lemon oil if using. Garnish with fresh thyme leaves and freshly cracked black pepper.
Time and Serving Information
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Servings: 4 generous portions
Nutritional Information (per serving)
- Calories: 195
- Protein: 9g
- Carbohydrates: 28g
- Fat: 6g
- Fiber: 8g
- Vitamin C: 135mg
- Folate: 120mcg
Why This Broccoli Garlic Soup is So Good and Healthy
This remarkable vegan soup delivers exceptional nutrition that truly makes it better than any restrictive diet plan. Broccoli is a nutritional superstar packed with vitamin C, vitamin K, folate, and powerful antioxidants that support immune function and may help reduce inflammation. The roasted garlic provides cardiovascular benefits and natural antibacterial properties, while the slow roasting process transforms its sharp bite into sweet, mellow flavors. White beans contribute plant-based protein, fiber, and complex carbohydrates that promote stable blood sugar and lasting satiety, making this soup incredibly filling despite being low in calories. The creamy texture comes entirely from blended vegetables and beans rather than heavy cream, dramatically reducing calories while boosting nutritional density. This soup supports weight management naturally by providing volume and satisfaction with minimal calories, plus the high fiber content promotes healthy digestion. Unlike processed diet foods, this wholesome soup nourishes your body with real ingredients while satisfying comfort food cravings, proving that the healthiest approach to eating is often the most delicious one.