Easy 3-Ingredient Creamy Broccoli Soup

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Try this super easy 3-Ingredient Creamy Broccoli Soup. It is vegan, gluten-free, and tastes great! This is a perfect nourishing, warm addition to your meals this fall. And it is made without any cream, milk, cheese, or butter! The cooked potato provides a creamy texture plus is a natural source of important nutrients like potassium and vitamin C. The recipe is by Toby Amidor, a registered dietitian.

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This creamy broccoli soup is part of Toby’s newest cookbook “The Best 3-Ingredient Cookbook”. I checked it out and there are lots of simple plant-based and vegetarian recipes. Others can be easily adapted: for example, use cooked beans, lentils, or tofu in place of chicken, beef, or seafood and try plant-based milk or yogurt instead of dairy foods.

I recommend this cookbook especially if you eat out or get take-out a lot and don’t have a lot of kitchen experience or confidence. Also, if you have a busy life between work or family, these ideas may be just what you need to create more tasty and healthy meals on your own. The recipes would also be great for helping kids learn how to cook without an overwhelming amount of ingredients or steps. You will see what I mean by this broccoli soup recipe.

Interview with Toby Amidor

Melissa: How did you think of the idea for a 3-ingredient cookbook?

Toby: I am always looking for ways to make cooking quick and as easy as possible. What can be more simple than using 3 ingredients? It helps cut back on your food shopping time, prep time, and your grocery bill. It’s tough to think about having a lot of ingredients on hand when cooking, so this cookbook just simplifies things for your busy life.

Melissa: How can this cookbook help people eat healthier?

Toby: User fewer ingredients means you really have control over what is going into your dish. Every recipe also provides “Toby’s Tips” where I recommend tips for storage, prep, and even ways to lighten up the dish and make it healthier, such as using 100% whole wheat bread or a low-sodium canned bean.

Melissa: When you are cooking, do you prefer simple or more complex recipes?

Toby: I am a working mom of three teenage children—so I like SIMPLE recipes. When I have more time or I am cooking together with my girls, then we can make the more complex dishes. It’s easier when we all work together.

Melissa: What are some of your favorite plant-based or vegan cookbooks?

Toby: I am a big fan of Sharon Palmer, The Plant-Based Dietitian who has numerous vegan cookbooks released and Jackie Newgent has a fabulous cookbook out titled, “The With or Without Meat Cookbook”

Melissa: Which recipes in this cookbook are your family’s favorites?  

Toby: I always create double portions of recipes so I have leftovers for the next day. That way I can creatively reuse the dish into something new. For example, I make a chili where leftovers get made into a quesadilla and then nachos. Also, my absolute go-to is homemade pizza. I will keep whole wheat dough in my house and when I have little time, I will make a pesto-mozzarella pizza or top it with tomato sauce and lots of veggies.

3-Ingredient Recipes and Sustainability

Another great benefit of using recipes that have limited ingredients is that you may find yourself with less half-used ingredients that sit around in the fridge and never get used, then have to be thrown out. I just had to toss out some butternut squash and felt terrible! According to the USDA, 30 – 40% of food supply in this country is wasted. Food waste in landfills contributes to greenhouse gasses and climate change and represents energy lost in producing and transporting food.

Cooking Tips

You can also use frozen broccoli for this recipe. This is a time-saver for prep and may even be higher in nutrients like vitamin C. Learn more in this post about the Top 10 Ways to Use Frozen Food in a Plant-Based Diet. The cooked potato makes the soup seem like a cream soup, without the need for dairy products high in saturated fat like cream, butter, or milk. Each 1 and 1/4 cup serving has only about 104 calories!

If you don’t have a Russet potato, try an Idaho or Yukon Gold potato. Red potatoes hold their shape when cooked and would not be the best choice for this broccoli soup recipe.

The recipe lists store-bought broth. You can also use homemade vegetable broth. Here is my recipe for how to easily make it yourself from vegetable scraps. The sodium amount will vary based on the type of broth used: check the labels if using store-bought broth to compare them.

What to Pair with Broccoli Soup?

I suggest pairing this soup with a salad or a sandwich, fresh fruit, or a fresh whole-grain roll. It goes well with: My Favorite Grilled Veggie Hummus Wrap

Try a garden salad with toasted nuts, sunflower seeds, and this Pumpkin Vinaigrette Salad Dressing

This broccoli soup will keep well in the refrigerator for a few days.

More Recipes You May Enjoy

• 15-Bean Vegetable Soup
• Potato Vegetable Chowder (Vegan)

Toby Amidor MS, RD, CDN, FAND

Easy 3-Ingredient Creamy Broccoli Soup

5 from 2 votes

Rich and nutritious soup: delicious for fall and winter meals

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 22 minutes mins

Cooling 15 minutes mins

Total Time 47 minutes mins

Servings: 4

Course: Appetizer, Soup

Cuisine: American

Calories: 104

Ingredients Equipment Method Nutrition Notes

Ingredients

  

1x2x3x?

• 1 Russet potato peeled and cut into 1-inch (2.5 cm) cubes
• 4 cups 1 L vegetable broth reduced-sodium, gluten-free
• 3 cups 750 mL chopped broccoli florets
• 1 tbsp 15 mL olive oil
• ½ tsp 2 mL salt
• 1/8 tsp 0.5 mL ground black pepper

Equipment

• Stove, Blender or Immersion blender

Method

 

1. In a large pot, heat the oil over medium heat. When the oil is shimmering, add the potatoes and cook, stirring occasionally, until slightly softened, 5 minutes.
2. Add the broth, broccoli florets, salt, and pepper and increase the heat to high to bring the mixture to a boil. Reduce the heat to low and simmer, covered, until the potatoes and broccoli are tender and cooked through, 15 minutes.
3. Remove the pot from the heat and let cool slightly for 10 to 15 minutes.
4. Carefully pour the soup into a blender and blend until smooth. Serve warm.

Nutrition

Calories: 104kcal

Notes

CREDIT: Recipe from The Best 3-Ingredient Cookbook by Toby Amidor and published by Robert Rose Books, October 2020. Photo courtesy of Ashley Lima

The nutrition information is an estimate from VeryWellFit

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Let us know how it was!

Toby Amidor, MS, RD, CDN, FAND is the founder of Toby Amidor Nutrition and a Wall Street Journal best-selling author. Her cookbooks include The Create-Your-Plate Diabetes Cookbook published by the American Diabetes Association in March 2020 and her new The Best 3-Ingredient Cookbook (Robert Rose Books). Toby is the nutrition expert for FoodNetwork.com and a founding contributor for their Healthy Eats blog.

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