This Broccoli Sweet Potato Soup is a creamy, comforting dish that combines the earthy flavors of broccoli with the natural sweetness of sweet potatoes. Despite its rich texture, it contains no cream, making it a lighter option for those seeking a wholesome meal. Perfect as a light main course or a hearty side, this soup can be easily adapted to suit vegan diets by substituting butter with extra-virgin olive oil.

Full Recipe:

Ingredients

2 tablespoons unsalted butter (or extra-virgin olive oil for a vegan version)
1 small onion, diced
3 garlic cloves, minced
1 teaspoon kosher salt
1 teaspoon Dijon mustard
1 teaspoon baking soda
¼ teaspoon cayenne pepper (optional)
4 cups packed broccoli florets
3 cups peeled and cubed sweet potato (½-inch pieces)
3 cups water (or substitute with vegetable or chicken broth)

Optional Garnishes:

Toasted pumpkin seeds
Micro sprouts
A dollop of Greek yogurt
Croutons

Directions

Sauté Aromatics: In a large saucepan over medium heat, melt the butter. Add the diced onion, minced garlic, and kosher salt. Cook, stirring frequently, until the onions become translucent, about 5 minutes.
Add Remaining Ingredients: Stir in the Dijon mustard, baking soda, cayenne pepper (if using), broccoli florets, sweet potato cubes, and water or broth. Cover the saucepan with a lid and bring the mixture to a boil, which should take approximately 8–10 minutes.
Simmer: Once boiling, reduce the heat to low and let the soup simmer, covered, for another 8–10 minutes, or until the vegetables are tender.
Blend: Remove the saucepan from heat. Using an immersion blender (or a standard blender in batches), blend the soup until smooth.
Serve: Ladle the soup into bowls and garnish with your choice of toppings.

Nutrients

Per serving (approximately 1 cup):

Calories: 219 kcal
Fat: 5g
- Saturated Fat: 3g
- Trans Fat: 0.2g
- Polyunsaturated Fat: 0.4g
- Monounsaturated Fat: 1g
Cholesterol: 10mg
Sodium: 698mg
Potassium: 1009mg
Carbohydrates: 42g
- Dietary Fiber: 8g
- Sugars: 13g
Protein: 7g
Vitamin A: 18,350 IU
Vitamin C: 151mg
Calcium: 122mg
Iron: 2mg

Why Choose Broccoli Sweet Potato Soup?

One of the main reasons to add Broccoli Sweet Potato Soup to your recipe collection is its versatility and ability to meet various dietary needs. Whether you’re following a vegan, vegetarian, or gluten-free diet, this soup can be easily adapted to suit your preferences. By simply swapping butter for olive oil, you can make it completely plant-based. The soup is naturally gluten-free, and with the addition of vegetable or chicken broth, it provides a rich depth of flavor. Moreover, it’s an excellent option for those looking for a light yet filling meal, thanks to its high fiber content.

Health Benefits of Broccoli and Sweet Potatoes

Both broccoli and sweet potatoes are packed with vitamins, minerals, and antioxidants, making this soup not only satisfying but also incredibly beneficial for overall health.

Health Benefits of Broccoli

Broccoli is often hailed as a superfood due to its impressive nutrient profile. It’s an excellent source of vitamin C, a powerful antioxidant that helps boost the immune system and protect the body against oxidative stress. Additionally, broccoli contains high amounts of vitamin K, which is essential for bone health and helps in proper blood clotting. The vegetable is also rich in fiber, promoting digestive health and aiding in weight management by keeping you feeling fuller for longer.

Broccoli is also a good source of folate, which is important for cellular function and the prevention of birth defects during pregnancy. It contains compounds known as glucosinolates, which have been linked to reducing the risk of cancer by promoting detoxification and inhibiting the growth of cancer cells. The anti-inflammatory properties of broccoli further contribute to its health benefits, making it a powerful vegetable to include in any diet.

Health Benefits of Sweet Potatoes

Sweet potatoes are another nutrient-dense food that offers a variety of health benefits. They are an excellent source of vitamin A, which is crucial for eye health and immune function. One medium sweet potato contains more than 100% of the recommended daily intake of vitamin A. The high levels of beta-carotene in sweet potatoes, which give them their vibrant orange color, act as antioxidants that help fight free radicals in the body.

In addition to vitamin A, sweet potatoes are rich in vitamin C, which works synergistically with vitamin A to support immune health. The potassium content in sweet potatoes helps regulate blood pressure and supports healthy muscle and nerve function. They are also a great source of complex carbohydrates and fiber, which help maintain stable blood sugar levels and promote digestive health. The natural sweetness of sweet potatoes adds a pleasant flavor to the soup without relying on added sugars, making them an ideal choice for those looking to maintain healthy blood sugar levels.

A Vegan and Gluten-Free Delight

This soup is perfect for people with dietary restrictions or those who follow plant-based or gluten-free diets. By swapping butter for extra-virgin olive oil and ensuring the use of vegetable broth instead of chicken broth, the recipe is completely vegan-friendly. The soup is also naturally gluten-free, which is a great advantage for those with celiac disease or gluten sensitivity.

By preparing this soup at home, you have full control over the ingredients, ensuring that it remains free from any artificial additives or preservatives that may be found in store-bought soups. The fresh ingredients used in this recipe ensure that you’re consuming the highest quality nutrients, providing a wholesome, homemade meal that’s both comforting and nourishing.

A Soup for All Seasons

Although Broccoli Sweet Potato Soup is an ideal choice for the colder months, it is versatile enough to be enjoyed year-round. The combination of flavors creates a warming dish that’s perfect for autumn and winter, but it can also be enjoyed in the warmer months when you want something light yet satisfying. This soup pairs wonderfully with a side of whole-grain bread or a light salad for a complete meal. Whether you’re serving it as a starter or as a main course, it’s guaranteed to be a crowd-pleaser.

How to Customize Your Broccoli Sweet Potato Soup

One of the best things about Broccoli Sweet Potato Soup is its adaptability. The base ingredients of broccoli and sweet potatoes create a smooth and creamy soup, but there are many ways to customize it to suit your personal tastes or to experiment with different flavors.

Add Protein

If you want to make the soup more filling, you can add some protein. Grilled chicken or turkey breast makes for a great addition if you’re not following a plant-based diet. For a vegetarian or vegan option, you can add beans, lentils, or tofu for a boost of plant-based protein. You could also top the soup with roasted chickpeas or crumbled tempeh for an extra protein punch.

Spices and Herbs

While the recipe calls for cayenne pepper to add a touch of heat, feel free to experiment with other spices and herbs. A pinch of turmeric would not only add a beautiful golden hue to the soup but also bring anti-inflammatory benefits. Fresh herbs like thyme, rosemary, or basil can be added to the soup for additional flavor. For those who prefer a bit of sweetness to balance the savory flavors, a small amount of cinnamon or nutmeg can be a pleasant addition.

Top It Off

The garnish is a great opportunity to add extra flavor and texture to the soup. Top the soup with a dollop of Greek yogurt or sour cream for creaminess. Toasted pumpkin seeds add a lovely crunch, and a sprinkle of fresh herbs like parsley or cilantro can bring brightness to the dish. For a bit of decadence, you can add a slice of crusty bread on the side for dipping.

A Recipe for All Ages

Broccoli Sweet Potato Soup is a dish that can be enjoyed by people of all ages. The mild flavor of sweet potatoes and the creaminess of the soup make it particularly appealing to children. For those who may not be fond of eating their vegetables, this soup offers a delicious way to get in those essential nutrients. It’s also a great option for picky eaters or those who are trying to introduce more vegetables into their diet in a subtle and enjoyable way.

Conclusion

In conclusion, Broccoli Sweet Potato Soup is not only a comforting and satisfying meal but also a nutritious powerhouse packed with vitamins, minerals, and antioxidants. Its rich texture and delicious flavor make it a perfect option for any occasion, whether you’re enjoying a cozy dinner at home or serving it at a gathering. The health benefits of broccoli and sweet potatoes, combined with the adaptability of the recipe, make this soup a go-to dish for anyone looking to eat more wholesome, plant-based meals.

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