It is snowing today in Michigan, which means soup is the only thing I’m craving! This creamy soup is perfect for a cold, snowy day, but can be enjoyed year-round.
This soup uses cashews for creaminess and nutritional yeast for a “cheesy” flavor. We also like to add red lentils to this recipe to increase the protein content for a more satisfying meal! But if you don’t like the texture of lentils, the soup is just as delicious without them!
The current recommendation for protein intake is typically between 0.8-2g per kg bodyweight for individuals, depending on your activity level (NIH). It is wise to aim for at least 55 g of protein or more per day to ensure that you are fueling your body properly! A typical ¼ cup serving of dried red lentils has about 13 g of protein, making it a great source of plant-based protein (USDA). When talking about plant-based proteins, it is important to note that not all plant-based sources contain sufficient amounts of all the essential amino acids.
Legumes, which includes beans and lentils, often have smaller amounts of the amino acid, methionine. If legumes are your main source of protein, it is important to make sure you are also eating foods with higher levels of methionine. Plant-based sources of methionine include rice, corn, wheat, cereal grains, and certain vegetables (Read more here). Pairing beans with rice is a perfect example of complementing sources of protein!
The combined lentils, cashews, nutritional yeast, veggies, and bread (if using) in this meal should provide a sufficient amount of protein for a meal with up to 20g per serving! I love to enjoy this meal topped with some dairy-free cheese for some extra “cheesiness”. Serving this with some warm bread or dinner rolls is a perfect way to enjoy this meal and increase the satiety factor!
Vegan Broccoli (Not) Cheddar Soup
Equipment
- Blender
Ingredients
- 3 heads Broccoli, chopped into bite-sized pieces
- 5 cups Water
- ½ cup (heaping) Cashews
- ½ cup Red Lentils (optional– they change the texture a bit, but they are a great option for added protein!)
- 1 tsp Olive Oil
- ½ White Onion, diced
- 3 small Carrots, peeled and chopped
- 2 cloves Garlic, minced
- 4 cups Vegetable Broth (I prefer to use low-sodium)
- 3 tbsp Nutritional Yeast
- ¾ tsp Salt
- ½ tsp Black Pepper
- ½ tsp Paprika
- ¾ tsp Ground Mustard Seed
Instructions
- Soak the cashews in 1 cup of very hot or boiling water for about 15 minutes.
- While doing this, boil the lentils (if using) in 3 cups of water until very soft, about 15 minutes. Drain these after they are cooked.
- Add the cashews with the remaining water (1 cup) and drained lentils to a blender. Blend until completely smooth, adding water to thin the mixture, as needed.
- Meanwhile, steam the broccoli with 1 cup of water in a pot for 5 minutes, until bright green. Set these aside.
- Heat a large pot over medium heat and once hot, add the olive oil. Add the onion and carrots and cook these for about 5 minutes, stirring occasionally. Then, add the garlic and continue to cook for one more minute.
- To the pot, add the broth, nutritional yeast, salt, pepper, paprika, ground mustard, blended lentils and cashews, and the broccoli. Stir until combined and heat to a simmer. After allowing to simmer for at least 5 minutes, enjoy the soup alongside bread, soup crackers, vegan cheese, or your other favorite toppings!
This looks amazing! Thanks for all the nutrition facts!!
And who says vegetarians can’t get enough protein?! Thanks for all the great, myth-busting info! Can’t wait to try this out!