Creamy Broccoli Cheddar Soup

A creamy and cheesy whole food plant-based bowl of comfort.

Nov 04, 2024

Whole Food Plant-based Broccoli Cheddar Cheese Soup close up

Get ready to indulge in a creamy, vibrant dish that’s not just a treat for your taste buds, but a powerhouse of nutrition! This Broccoli Cheddar Soup is the ultimate comfort food, perfect for those chilly nights or a quick, satisfying lunch. Each spoonful is a delightful explosion of flavor that will leave you craving more.

Recipe Overview – Creamy Broccoli Cheddar Soup

🔪 The Recipe: Creamy Broccoli Cheddar Soup
⏲️ Estimated Time: about 45 minutes from scratch
🍽️ Servings: around 4 servings
💵 Cost to make: $4.27 USD / $5.94 CAD (~$1 to $1.50/ person)
🕹️ Difficulty: Easy
Nutrition Facts

Coming Soon: WFPB Fast-Food Salads

These are part of my Substantial Salads series. Here are some of my upcoming salads for fall that are more than just your usual boring old salads.

Mini Cheese Burgers Salad

with Sesame Seed Buns & a Special Sauce Dressing

Little cheeseburgers with sesame seed bun croutons covered in a “special sauce,” which is essentially a creamy & tangy Thousand Island dressing. This salad will remind you of that classic double patty cheeseburger of fast-food fame.

Mini Nuggets/Tenders & Honey Mustard Dressing.

Little plant-based nuggets covered in a sweet Honeyless Mustard dressing. This is a great way to get kids to eat their greens and the other healthy WFPB ingredients that are packed in this salad.

Substack Exclusive:
Why Avoid Smoked Foods & Liquid Smoke

Smoked foods, including meats, fish, and cheeses, often contain harmful compounds known as polycyclic aromatic hydrocarbons (PAHs). These organic compounds are formed during the incomplete combustion of organic material and are classified as "probably carcinogenic to humans," (i.e. they can be carcinogenic to humans). A study by the German Federal Institute for Risk Assessment found high concentrations of PAHs in smoked paprika powder, raising concerns about long-term health effects due to insufficient data on consumption patterns. The principle of ALARA (As Low As Reasonably Achievable) suggests minimizing exposure to such substances.

Liquid smoke, a popular flavoring agent, also poses risks. Research indicates that it may contain hazardous chemicals from wood combustion. A study testing various liquid smoke products found nearly all non-extracted samples exhibited genotoxicity, with higher potency than extracted ones. The extraction process removed protective substances, leading to increased oxidative stress and potential health risks.

Both smoked foods and liquid smoke flavorings should be approached with caution due to their potential carcinogenic properties and lack of comprehensive safety data. Limiting their consumption can help reduce exposure to harmful substances.

That all being said, there is some evidence that liquid smoke may be less harmful since “…carcinogens in smoke are fat-soluble, and so when you make a water-based solution, like liquid smoke, you capture the smoke flavor compounds without capturing most of the smoke cancer compounds,” according to Dr. Michael Gregers, slightly dated, research which can be found here.

At this time I suggest avoiding all forms of smoke until more substantial data is found.

Alright, back to the food.

🧰Equipment

1 Spice / Coffee Grinder
1 Pot

🥣Ingredients

GRATED CARROT CHED

1 cup carrots grated
2 tbsp nutritional yeast
4 tbsp white vinegar
½ tsp onion powder
¹/16 tsp celery seeds ground
1 cup water (or more as needed)

CREAMY BROCCOLI CHEDDAR SOUP

½ cup onion diced
4 tbsp apple cider vinegar
¼ tsp marjoram
½ tbsp garlic granulated
⅛ tsp mustard powder
2 cups broccoli chopped
1 tbsp pumpkin seeds
3 tbsp oats
3 tbsp tomato paste
2 tbsp split peas dried
1 tbsp nutritional yeast
2 tbsp tahini (recommended but not required), other seed or nut butter will work too
¾ cups grated carrot ched (from above)
4 cups water (or more as needed)
1 pinch dill fresh or dried for garnish and added flavor

🔪Instructions

The full Creamy Broccoli Cheddar Soup recipe can be found here:

(including step-by-step photos and more detailed instructions and tips.)

Whole Food Plant-based Broccoli Cheddar Cheese Soup no bg

Creamy Broccoli Cheddar Soup Recipe

Basic Directions

CREAMY BROCCOLI CHEDDAR SOUP

Boil the grated carrot until it becomes very soft and all the water is evaporated. Then add the celery seeds, onion powder, nutritional yeast, and white vinegar and stir well. Cook until all the vinegar is cooked off and then reserve the Grated Carrot Ched for later.
In the same pot sautee your onions until they start to get colored and caramelize, then deglaze with half of the apple cider vinegar and add the marjoram, mustard powder, granulated garlic, and chopped broccoli and continue to sautee on a medium heat
Grind the pumpkin seeds, oats, and split peas into a flour. Add the tomato paste to the pot, mix well and cook until it darkens then and deglaze with the rest of the apple cider vinegar. Start adding small amounts of the water while stirring to incorporate. Stop after adding 2 cups of water.
Add the ground up pumpkin seeds, oats, split peas, and nutritional yeast and mix well. Add the remaining water, in small amounts, then add the tahini (if you aren't allergic) and keep mixing and cooking on medium heat for another 10 minutes or until the soup has thickened.
Add back most of the Grated Carrot Ched, saving a small amount for topping, and mix well. Serve with fresh or dried dill for the full experience.

Whole Food Plant-based Broccoli Cheddar Cheese Soup

Detailed Broccoli Cheddar Soup Recipe