Creamy Broccoli & White Bean Soup

A dairy-free, calcium-rich soup of broccoli, white beans, tahini and fortified almond or oat milk, blended until smooth and creamy.

  • 4 servings
  • Prep 10 min
  • Cook 20 min
  • Ready in 30 min
  • About 10 g protein
A close-up of a bowl of creamy pureed soup garnished with small broccoli florets

Dairy sometimes upsets my stomach, so I have to be mindful of how much I consume. If that's the case for you too, here's a delicious dairy-free soup recipe that's high in calcium! Of course, if you tolerate dairy well, you can always use milk in place of the almond or oat milk.

Why This Recipe Helps

  • Broccoli: High in calcium and vitamin K
  • White beans: Provide calcium, magnesium, and protein
  • Tahini: A sesame seed paste rich in calcium
  • Fortified almond/oat milk: Adds a large dose of calcium without dairy
  • Nutritional yeast (optional): Often fortified with calcium and B1

— Kristen

Ingredients

Nutrition per serving

Calories
220
Protein
10 g

Serving: 1 bowl (1/4 of the recipe). Estimated from USDA values for the ingredients listed, so your numbers will vary with the brands you use.

Instructions

  1. In a large pot, heat olive oil over medium heat. Add onion and sauté until soft (about 5 minutes). Add garlic and cook for 1 more minute.
  2. Add broccoli, white beans, and vegetable broth. Bring to a boil, then reduce heat and simmer for 10–12 minutes, or until broccoli is very tender.
  3. Stir in almond/oat milk and tahini. Blend the soup using an immersion blender (or carefully in batches in a blender) until smooth and creamy.
  4. Season with salt, pepper, and optional lemon juice.
  5. Serve warm. You can also sprinkle with nutritional yeast for extra calcium and flavor.
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