Nourishing Broccoli Tahini: Your Soup Season Superfood! By Sophie Knapp, MScN, CN, CNS
As the summer warmth and sunshine fade away and drizzly, chilly, overcast days of cooler months set in, it's a time to look and learn from the trees.
Witness them as they gracefully shed their colored-spattered leaves in a beautiful demonstration of non-attachment and letting go.
During this time of the year, it's important to intentionally but without force, let go of the ease and light that summertime brings, knowing full well that those times will come around again in less than a year. In doing so, we make space to tune into the delightful offerings of the fall and winter. It's a time to turn inward, reflect, rest, sip on tea, and swaddle ourselves in soft sweaters.
Hot foods merely make appearances during the sweltering summer season, but a slight chill in the air encourages us to embrace cozy comforts as support during this harsh and always more abrupt than anticipated transition. In other words, soup season is upon us!
I absolutely love soups. They’re a one-pot meal that’s usually straightforward to prep, jam-packed with easily absorbed nutrition, and great for making in large batches to freeze for the future.
My version of gluten-free and plant based cheesy broccoli soup is sure to warm the cockles of your heart as one form of comfort as the seasons shift. This soup will do more than support you emotionally and physically. It will calm inflammation in your body and supply a hefty amount of protein, fiber, vitamins, minerals, and antioxidants. Grab out your blender, a warm, fluffy blanket, and find a sweet nook to settle into with a piping-hot bowl of this creamy, savory deliciousness. You won’t believe it’s only made of plants!
Broccoli Tahini Soup
Prep time: 15 min
Cook time: 1hr
Total: 1hr 15min
Yield: 3-4 servings
vegan; gluten free; grain-free; soy free
Ingredients:
Soup:
- 2 tbsp avocado oil
- 1 large yellow onion
- 4 cloves of garlic, minced
- 1 head organic broccoli, chopped, including peeled stems
- 2 cups kale leaves, chopped, stems included
- ½ tsp pink Himalyan salt
- ¼ tsp freshly ground black pepper
- 4 cups broth (vegetable, chicken, mushroom or bone), plus more if needed for desired consistency
- 1 can Great Northern Beans (white beans), drained & rinsed
- ¼ cup tahini, plus more for drizzle
- ½ a lemon, juiced
- 1 cup nutritional yeast (ensure gluten-free certified)
- Himalayan pink salt to taste
Chickpeas:
- 1 15 oz can chickpeas, drained, rinsed, & dried
- 1 tbsp avocado oil
- 1 tsp turmeric
- ½ tsp cumin
- ½ tsp coriander
- ¼ tsp fresh ground black pepper
Other toppings:
- Olive Oil, for drizzling
- Extra nutritional yeast
- Red pepper flakes
- Kelp granules (just a sprinkle for your daily iodine needs!)
Instructions:
- Preheat the oven to 375F.
- Heat a large saucepan over medium heat & add avocado oil.
- Add onions to the saucepan & sauté onions for 5-7 minutes, until tender. Add garlic, cook 1-2 minutes until fragrant. Add broccoli, kale, salt & pepper, stir to combine. Cook another 5 minutes, stirring occasionally.
- Add broth, ensuring there’s enough liquid to cover the veggies in the pot, bring to a boil, then reduce to a simmer and cover for 30 minutes, stirring occasionally.
- Meanwhile, toss chickpeas with oil, turmeric, cumin, coriander, and pepper.
- Spread the chickpeas in a single layer on a sheet pan. Roast for 15-20 minutes, removing the chickpeas from the oven halfway through to stir for even roasting. They’re done when slightly browned & crispy. Set aside until ready to serve.
- When the veggies are fully cooked, remove soup from heat, and add great northern beans, tahini, and lemon juice to the pot.
- Next you’ll blend the soup until it’s smooth. Either grab out an emersion blender, and blend the soup directly in the pan. Or transfer the soup to a blender or food processor (you may need to do this in batches depending on the size of your appliance).
- Taste test, and adjust seasonings, tahini, lemon juice, etc. as needed.
- Serve soup hot, in bowls, and top with chickpeas and other optional toppings: olive oil, nutritional yeast, red pepper flakes, &/or kelp granules. (Also pairs well with a hearty slice of rustic bread or toast)
- Keeps well in an airtight container in the fridge for a few days or freezes for up to 1 month.
