15-Minute Broccoli and White Bean Soup

Nutrition / Recipes / July 16, 2020

broccoli and white bean soup

If you’re like most people (me included), you don’t eat enough fruits and vegetables each day. Which is why I love sneaking them into dishes whenever I can! 

This recipe is perfect for just that. 

By adding a whole head of broccoli, you pack in a whopping amount of vitamin C. Not to mention hefty servings of calcium, magnesium, and potassium too. You’ll get even more of these three minerals from the cannellini beans… plus a protein boost! And ALL of these help you build stronger bones.  

This recipe has so much to offer and is ready in just 15 minutes! So let’s get started!

Subscribe to AlgaeCal:

Broccoli and White Bean Soup

Course Soup
Cuisine American
Keyword broccoli,soup
Prep Time 5 minutes
Cook Time 10 minutes
Servings 4 people
Calories 192 kcal

Instructions

  1. Chop the broccoli into florets. Slice remaining pieces of stalk into thin pieces. 
  2. In a large pan, heat olive oil over medium heat.
  3. Add shallot slices and saute for a few minutes, until soft. Add the garlic and sauté for 1-2 minutes, until fragrant.
  4. Add broccoli, beans, and stock. Cover and simmer for around 5 minutes, until the broccoli is tender. Add salt and pepper to taste.
  5. Using a blender, blend the soup until completely smooth. You can also use an immersion blender or food processor if you have one handy.
  6. Garnish with toppings of your choice!

Recipe Notes

Note: Nutrition facts are calculated automatically by a computer program. There’s no option for a low-sodium broth ingredient in the program, so the nutrition facts are calculated using a regular broth. The amount of sodium will be much less than stated if you use low-sodium broth, or a homemade broth.

 

Get creative with your garnishes! My favorite bone-healthy options include cheese, a dollop of Greek yogurt, and pumpkin seeds. And if you’re feeling like an extra kick, a dash of paprika or chili flakes will do the trick!

Ingredients

  • 1 1/2 tbsp olive oil extra virgin
  • 1 shallot thinly sliced
  • 1 garlic clove minced
  • 1 medium head broccoli
  • 14 oz can cannellini beans drained & rinsed
  • 875 ml vegetable stock low-sodium
  • Salt & pepper to taste

Optional Toppings

  • chili flakes
  • pumpkin seeds
Nutrition Facts
Broccoli and White Bean Soup
Amount Per Serving
Calories 192 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 1g6%
Sodium 1127mg49%
Potassium 501mg14%
Carbohydrates 31g10%
Fiber 9g38%
Sugar 5g6%
Protein 11g22%
Vitamin A 1394IU28%
Vitamin C 136mg165%
Calcium 137mg14%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.

Takeaways

This soup ticks off so many boxes. It’s easy to make, takes only 15 minutes, and delivers 5 bone-building nutrients in each delicious spoonful. And I don’t have to hear my husband’s usual complaints about broccoli!

Now, I love a hot steaming bowl of soup. But on summery days I make our Broccoli and White Bean Soup ahead of time and serve it chilled!

Hot or cold, toppings or no toppings, there are so many ways to make this soup your own. My favorite is with a dollop of plain Greek yogurt and a sprinkle of pumpkin seeds. 

I’d love to hear your ideas and look forward to reading them in the comments section below!

Author: Monica Straith, BS

Comments
Deborah Vangerud
Deborah Vangerud

Use kosher salt! that is all i ever use because table salt is way to salty. I can use very little kosher salt and still get the dish seasoned perfectly

Blaire AlgaeCal
Blaire AlgaeCal

Thanks for sharing, Deborah! ❤️

– Blaire @ AlgaeCal

Lynn
Lynn

I thought salt was bad for your bones. Isn’t this a tremendous amount of salt in this recipe??

Megan AlgaeCal
Megan AlgaeCal

Hi Lynn, thanks for bringing this up!

We’ll be updating our page to include a little note explaining this. Unfortunately, the database for the nutrition facts calculator we use doesn’t contain low-sodium ingredients. So the label you see reflects using regular broth and not rinsing the canned beans.

By using low-sodium broth and rinsing the cannellini beans, you’ll greatly reduce the sodium content. Hope this helps! 🙂

-Megan @ AlgaeCal

Celia
Celia

Use himalayan pink salt.

Megan AlgaeCal
Megan AlgaeCal

Hi Celia!

While Himalayan pink salt may provide some additional minerals, keep in mind it’s still a source of sodium. Having said that, you can definitely use Himalayan pink salt in this recipe 🙂

-Megan @ AlgaeCal

martha simmons
martha simmons

The high protein count is great plus the other boxes this soup ticks off. But there is no serving size. Please advise so I know how much I must eat for those great benefits.

Megan AlgaeCal
Megan AlgaeCal

Hi Martha!

One serving is approximately 1.5 cups. Hope you enjoy the recipe! 😀

-Megan @ AlgaeCal

William D. Mengers
William D. Mengers

Oil’s not good. It damages your endothelium, the inner lining of your arteries. Especially not good for heart patients. I am going to try this without the oil. Sounds tasty.

Blaire AlgaeCal
Blaire AlgaeCal

Hi William,

While olive oil is typically healthy for most people, you can certainly adjust the recipe for your needs! We hope you enjoy it 😋

– Blaire @ AlgaeCal

Add your voice to this discussion...

Your email address will not be published. Required fields are marked *

Recipe Rating