Broccoli And Peanut Butter Soup

You may be wondering—what is peanut butter soup? We know it sounds weird. But, trust us, once you try it, you’ll be hooked!

This recipe is a unique twist on traditional creamy soups. It combines the goodness of broccoli with the rich, nutty flavor of peanut butter. Not only is this soup delicious, but it’s also full of nutrients. Broccoli adds the fiber and antioxidants, while the peanut butter balances it out with protein and healthy fats.

Put aside your hesitation and whip up this nutritious and comforting meal, perfect for any day of the week. You’ll be glad you spent a little time creating a hearty and flavorful soup that will warm both your body and soul.

And, if you’re a die-hard soup lover like us, don’t forget to check out our other delicious vegan soup recipes! Some of my other favorites are Vegan Potato Leek Soup, creamy Tomato Soup with Canned Tomatoes (so easy!), or Green Pea Soup.

Why You Must Try This Peanut Butter Soup

Trying new soup recipes is fun! It’s easy to get into a serious, soup-making rut because it’s sometimes hard to get out of our cooking comfort zone. We guarantee that this recipe will liven things up and make lunch (or dinner!) even more exciting!

• Unique Flavor: A delicious blend of savory and creamy flavors in every spoonful.
• Easy to Make: Whip up this recipe with simple ingredients and minimal effort.
• Nutritious: Packed with protein, healthy fats, and vitamins, it’s a wholesome meal option.
• Comforting: Enjoy the warm, comforting feeling of a hearty bowl of soup, perfect for chilly days.
• Versatile: Customize your soup with different ingredients like vegetables or spices to suit your taste.
• Food-Prep Friendly: A fantastic soup to prepare ahead of time and enjoy all week long.

Key Ingredients

Discover the stars of our creamy peanut butter soup recipe! These key ingredients work together to create a savory, creamy, and satisfying bowl of soup.

• Onions: Adds a savory sweetness and enhances the overall flavor of the soup. Sweet onions work the best in this recipe, but use anything you have on hand.
• Garlic: Gives a pungent flavor that complements the peanut butter and vegetables. Garlic powder can be used in a pinch—¼ teaspoon would be the equivalent of 2 cloves.
• Carrots: Brings extra sweetness and a pop of color. Feel free to use a mix of purple, yellow, or orange carrots.
• Curry Powder: This spice adds a complexity and warmth to the soup. If you don’t have curry powder on hand, you can mix cumin with chili powder, allspice, and garam masala, or a mix of turmeric, coriander, and allspice.
• Vegetable Broth: Provides a depth of flavor to the recipe, including a salty and savory base. Use a pre-packed brand or make your own. If you’re short on time, vegetable bouillon also works.
• Apples: Makes the soup have a hint of sweetness and also helps to thicken the soup into more of a stew-like texture. Any apples will taste great in this soup, but Honeycrisp and Gala apples will balance out the flavors best.
• Peanut Butter: Gives a creamy texture and rich, nutty flavor to the recipe. If you’re not a huge fan of peanut butter (or you have an allergy), feel free to use another nut or seed butter. Tasty alternatives include cashew butter, sunflower seed butter, or tahini.
• Broccoli: Lends fiber, color, and even more flavor to this creamy peanut butter soup. But swap for your favorite veggies if broccoli is not your buddy. Consider cauliflower, green beans, asparagus, or kale instead.

How To Make This Peanut Butter Soup Recipe

Don’t be intimidated by the number of ingredients in this recipe. Once you gather them together and get started, you’ll be surprised at how quickly this recipe is made. For the most part, you’re just waiting for the ingredients to cook before you add them all together. It’s worth the effort!

Step 1 – Gather Your Ingredients: You’ll need olive oil, onion, garlic, carrots, curry powder, vegetable broth, apples, peanut butter, broccoli, and lemon juice.

Step 2 – Prepare Your Vegetables: Chop the onion, mince the garlic, and dice the carrots. Sauté in oil over medium heat with curry powder.

Then, Step 3 – Add the Broth and Apples: Stir in the diced apples and broth, bring to a boil, and simmer for 10-15 minutes.

Step 4 – Blend Up Solid Ingredients: Using either an immersion blender or regular blender, process the veggies and apples to desired texture.

Next, Step 5 – Pour in the Peanut Butter: Add in half the peanut butter at a time and let the soup simmer for about 15 minutes to allow the flavors to blend.

Step 6 – Steam and Add the Broccoli: Steam broccoli florets for five minutes and add to soup.

Finally, Step 7 – Serve Immediately: Ladle the soup into bowls, stir in the lemon juice, season with salt and pepper, and sprinkle with crushed peanuts. Enjoy!

Broccoli Peanut Soup FAQs

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Broccoli And Peanut Butter Soup

This peanut butter soup is luscious and nutty, with a touch of sweetness and a rich flavor. In my home, this is a fall favorite!

Course dinner, Lunch

Cuisine Amercan

Keyword broccoli soup, peanut soup, vegan soup

Prep Time 15 minutes minutes

Cook Time 40 minutes minutes

Total Time 55 minutes minutes

Servings 6 servings

Calories 511kcal

Ingredients

• 1½ tablespoons olive oil
• 2 large onions chopped
• 2 cloves garlic minced
• 3 medium carrots peeled and sliced
• 1 teaspoon curry powder use good quality
• 32-ounce carton vegetable broth or 4 cups water with 2 vegetable bouillon cubes
• 2 medium apples peeled, cored, and diced
• ⅔ cup peanut butter, creamy
• 6 heaping cups broccoli florets, finely chopped, and peeled stem
• juice of 1/2 lemon
• salt and freshly ground pepper to taste
• 1 Pinch of dried hot red pepper flakes plus more to pass around
• chopped roasted peanuts for garnish optional

Instructions

• Heat the oil in a soup pot. Add the onions and sauté over medium-low heat until translucent. Add the garlic, carrots, and curry powder and continue to sauté until the onions are golden.
• Add the broth and the apples. Bring to a slow boil, then lower the heat. Simmer gently with the cover ajar for 10 to 15 minutes, or until the carrots and apple are tender. Remove from the heat.
• Transfer the solid ingredients from the soup to a food processor with a slotted spoon, or use an immersion blender Process until just coarsely pureed, leaving plenty of chunks of carrot. Stir the puree back into the soup pot. Or, insert an immersion blender into the pot and process until coarsely pureed.
• Add the peanut butter to the soup, about half at a time, whisking in until completely blended with the stock. Return to very low heat.
• Steam the broccoli in a saucepan with about 1/2 cup water, covered, for 5 minutes, or until brightly colored and tender-crisp to your liking. Stir into the soup.
• If the soup is too thick, add enough additional stock or water to achieve a medium-thick consistency. Stir in the lemon juice, then season with salt, pepper, and red pepper flakes.
• Serve at once. Pass around chopped peanuts for topping, if desired.

Nutrition

Calories: 511kcal | Carbohydrates: 85g | Protein: 8g | Fat: 18g | Saturated Fat: 3g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 10g | Sodium: 19497mg | Potassium: 410mg | Fiber: 5g | Sugar: 54g | Vitamin A: 15447IU | Vitamin C: 10mg | Calcium: 43mg | Iron: 1mg

Special thanks to our recipe testers Alex and Katherine Ridge from easyvegangrub.com!

This broccoli peanut soup recipe is from Vegan Soups and Stews for All Seasons by Nava Atlas. Reprinted with permission from Vegan Soups and Stews for All Seasons by Nava Atlas. BPC. 2024

The post Broccoli And Peanut Butter Soup appeared first on World of Vegan.

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Frequently Asked Questions

Are plant-based foods environmentally sustainable?

The health and environmental benefits of plant-based diets is increasing. Eating a plant-based diet can be more sustainable than consuming foods derived from animal sources, as it generally causes less pollution and has lower emissions of greenhouse gases. Because plants are grown with less inputs than animal products, a plant-based diet uses less water and other resources. Additionally, animals raised for profit often require large amounts water, land, or fossil fuel resources. Some environmental effects of livestock production have been associated with global warming. Reducing consumption of these foods and incorporating more plant-based meals to one's week could help reduce carbon footprint and promote healthier, more eco-friendly practices.

Are there any athletes or celebrities who advocate a plant-based lifestyle?

Yes, there are many celebrity and athlete advocates of a plant-based diet. Kyrie Irving is a NBA player. Lewis Hamilton is a Formula 1 World Champion. Natalie Portman is an actress. Meghan Trainor is a singer. Kenneth Farrow is the NFL running back. Each one has chosen to be vegetarian/vegan for their own reasons and have achieved great results in their sporting endeavors as well as their artistic endeavors. Actress Alicia Silverstone even wrote a book about her experiences with the vegan lifestyle, Kind Diet. Professional tennis player Novak Djokovic has credited his career successes to his unconventional habit of eating primarily organic vegan foods during competitions; his stats have drastically improved since he adopted this regimen. The four professional athletes all point out some notable qualities such as increased energy, quicker recovery from injuries and better overall health and well-being. The success stories demonstrate that plant-based diets can be an effective tool for achieving better athleticism.

Can a plant-based diet reduce the risk of chronic diseases?

Due to its numerous health and environmental advantages, the plant-based diet has gained popularity in today's world. It involves eating mainly fruits and vegetables, whole grains, legumes and nuts, as well as reducing or eliminating animal proteins such meat or dairy products. A plant-based diet has many benefits including improved heart health, digestion health benefits, higher energy levels, lower stress hormones and potential environmental protection. One can get enough protein on a plant-based diet by eating excellent alternative protein sources on a plant-based diet.

Is it possible to lose weight with a plant-based diet?

Yes, a plant-based diet can help with weight loss. Eating various fruits and vegetables, legumes and nuts, seeds, whole grains, and other plant-based proteins can provide enough volume to fill you up without adding extra calories from unhealthy fats or carbohydrates. A well-rounded vegan meal plan is usually low in saturated fat and cholesterol-containing foods like red meat and processed snacks that tend to add weight instead of take it away. Research also shows that following a plant based diet may increase metabolism and lower the risk factors for obesity like inflammation. Healthy ingredients rich in fiber can help you lose weight while providing essential vitamins and minerals your body requires.

Statistics

• In fact, according to research published in the going plant-based can cut grocery bills by $750 a year per person, Journal of Hunger & Environmental Nutrition. (forksoverknives.com)
• According to research published, going plant-based can cut grocery bills by $750 a year per person, Journal of Hunger & Environmental Nutrition. (forksoverknives.com)

External Links

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• The association between plant-based dietary patterns and risk of breast cancer: a case-control study


• Nature Sustainability

[TAG28]

• How common is vitamin B-12 shortage?

[TAG30]

• Diabetes

[TAG32]

• The Effects of Plant-Based Diets On Weight Status: A Systematic Review by PMC


• Healthcare professionals can use plant-based nutrition to prevent and treat chronic diseases. PMC

How To

How do you meal prep for a plant-based diet

Plant-based meal prepping prepares nutritious and balanced vegan meals ahead of time to make cooking streamlined and efficient. It requires some planning and preparation, but it can help save you time while promoting healthy eating habits. It is easier to follow a plant-based diet by prepping meals ahead of time. The food will be ready for you when you are hungry. Also, you can save time and make it easier to exercise or relax by not having the food prepared from scratch each day.

It is important to prioritize variety and focus on whole foods, such as fruits, vegetables and nuts. This will make it easier to prepare plant-based meals. To get more nutrition, choose different ingredients every week. Choose spinach for greens; purple carrots to orange/reds; brown rice for complex carbohydrates. Every meal should have a balanced ratio of fiber and protein. It all depends on the individual's dietary needs.

A multi-cooker or slow cooker can be used to maximize meal prep efficiency. You can freeze portions of cooked meals in one batch, and pre-cut vegetables to make it easy to add them to recipes.

Preparing meals for a plant-based diet is easy with a few simple steps. Create a grocery plan based upon the recipes you intend to prepare. Local farmers' markets and health food shops are great places to find fresh produce, as well as other quality ingredients. The next step is to plan enough time to prepare the food. This option allows you to save time and effort while still getting great results. Utilizing appropriate storage equipment additionally helps so food remains fresh until needed.

Plant-based meal planning allows for healthy eating, regardless of how busy one is. Individuals will most likely reach their nutritional goals sooner than they think by eliminating the guesswork involved in healthy eating.

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