Healthy Broccoli Soup with Sunflower Seeds

Creamy, comforting, and nutrient-packed, this Healthy Broccoli Soup with Sunflower Seeds is the perfect go-to recipe for a wholesome meal. Made with fresh broccoli, aromatic garlic, and onion, and blended to velvety perfection with vegetable broth and unsweetened almond milk, this dairy-free soup strikes the perfect balance between flavor and nutrition. A hint of lemon juice brightens the dish, while crunchy, toasted sunflower seeds add a delightful texture and boost of plant-based protein. Ready in just 30 minutes, this simple yet sophisticated soup is ideal for weeknight dinners or meal prep. Garnished with fresh parsley, it’s a vibrant, vegan-friendly dish that's as beautiful as it is delicious! Perfect for those searching for healthy broccoli soup recipes or easy vegan dinner ideas.

Nutriscore Rating: 79/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 500 grams broccoli
• 1 medium onion
• 3 cloves garlic
• 2 tablespoons olive oil
• 4 cups vegetable broth
• 1 cup unsweetened almond milk (or any plant-based milk)
• 4 tablespoons sunflower seeds
• 1 tablespoon lemon juice
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley (optional, for garnish)

Directions

Step 1

Wash the broccoli thoroughly and chop it into small florets. Peel the onion and garlic, then dice them finely.

Step 2

Heat the olive oil in a large pot over medium heat. Add the diced onion and garlic, and sauté for 2-3 minutes until fragrant and translucent.

Step 3

Add the broccoli florets to the pot, stirring to combine with the onion and garlic. Cook for 3-4 minutes to allow the broccoli to soften slightly.

Step 4

Pour in the vegetable broth, ensuring the broccoli is fully submerged. Bring to a boil, then reduce the heat to a simmer. Cook for 10 minutes, or until the broccoli is tender.

Step 5

Use an immersion blender to carefully blend the soup in the pot until smooth. Alternatively, transfer the soup in batches to a countertop blender, then return it to the pot.

Step 6

Stir in the unsweetened almond milk, lemon juice, salt, and black pepper. Heat the soup gently over low heat, ensuring it is warmed through but not boiling.

Step 7

Toast the sunflower seeds in a dry skillet over medium heat for 2-3 minutes, stirring frequently, until they are golden brown and aromatic.

Step 8

Ladle the soup into bowls and garnish with the toasted sunflower seeds and fresh parsley, if using. Serve warm.

Nutrition Facts

Serving size	(1922.2g)

Amount per serving	% Daily Value*
Calories	1136.3

Total Fat 58.6g	0%
Saturated Fat 8.1g	0%
Polyunsaturated Fat 17.4g
Cholesterol 0mg	0%
Sodium 5565.8mg	0%
Total Carbohydrate 119.6g	0%
Dietary Fiber 31.4g	0%
Total Sugars 29.8g
Protein 40.8g	0%

Vitamin D 100.0IU	0%
Calcium 904.0mg	0%
Iron 11.2mg	0%
Potassium 4044.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 45.1%

Protein: 14.0%

Carbs: 40.9%