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Cream of Broccoli and Cashew Soup⏱ 25 min total
Recipes

Cream of Broccoli and Cashew Soup

Per 1 serving · 566 g · 13 ingredients

Calories
309
16%
of a 2,000 cal day
  • Protein
    16g
    19% of calories
  • Carbs
    33g
    39% of calories
  • Fat
    16g
    42% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Cream of Broccoli and Cashew Soup (566 g) has 309 calories, with 16 g of protein, 33 g of carbohydrates and 16 g of fat. Most of its energy comes from fat (42% of calories). It is high in protein (32% DV), dietary fiber (30% DV) and Vitamin C (174% DV). Keep an eye on sodium and saturated fat, which provide 58% and 29% of the daily value.

Per 100 g
55cal
very low energy density
Protein per 100 cal
5.1g
Net carbs
24g
carbs minus fiber
Fiber
8.4g
8.9 g sugar

High in

20%+ of the daily value

  • Protein32%
  • Dietary fiber30%
  • Vitamin C174%
  • Vitamin K272%
  • Thiamine24%
  • Riboflavin (B2)322%

Good source of

10–19% of the daily value

  • Vitamin A10%
  • Vitamin E10%
  • Calcium13%
  • Potassium19%
  • Selenium17%

Watch

20%+ of the daily value

  • Sodium58%
  • Saturated fat29%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 10 min
  1. 1

    Place cashews in a large bowl, cover with water, add 1 teaspoon of salt, stir, and let soak at room temperature for at least 4 hours or overnight. Drain and rinse.

  2. 2

    In a blender, combine cashews, water, half of the lemon juice, 2 cloves of garlic, and a dash of salt. Blend on the highest setting until completely smooth. Season to taste and set aside.

  3. 3

    Heat coconut oil in a large stockpot. When melted, add onions and a few pinches of salt, stir, and cook until softened, about 5-7 minutes. Add the remaining garlic and red pepper flakes, stir, and cook for 2 minutes. Pour in the vegetable broth and bring to a boil. Add the broccoli florets and simmer for 5 minutes, or until bright green and slightly al dente. Do not overcook.

  4. 4

    Remove about half of the cashew cream from the blender and set aside. Add the stockpot contents to the blender in batches, if needed, and blend on the highest setting until smooth. Add the nutritional yeast, parsley, and remaining lemon juice. Blend on high until smooth. Season to taste.

  5. 5

    To serve, pour the soup into bowls. Add a few spoonfuls of the reserved cashew cream and swirl. Sprinkle with chili flakes and parsley leaves. Enjoy.

Vitamins & minerals

Amounts for 1 serving (566 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A89 μg
10%
Vitamin C157 mg
174%
Vitamin D0 μg
0%
Vitamin E1 mg
10%
Vitamin K326 μg
272%
Thiamine0.3 mg
24%
Riboflavin (B2)4 mg
322%
Niacin5 mg
30%
Vitamin B61 mg
52%
Folate (B9)259 μg
65%
Vitamin B120 μg
0%
Pantothenic acid1 mg
24%
Choline35 mg
6%

Minerals

NutrientAmount% Daily Value
Calcium126 mg
13%
Iron4 mg
47%
Potassium876 mg
19%
Magnesium113 mg
27%
Phosphorus271 mg
39%
Zinc2 mg
20%
Copper1 mg
69%
Manganese1 mg
39%
Selenium9 μg
17%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.3 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene38 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene1,052 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose2 g—
Galactose0 g—
Glucose4 g—
Glutamic acid2 g—
Glycine0.3 g—
Histidine0.2 g—
Hydroxyproline0 g—
Isoleucine0.3 g—
Lactose0.3 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0.3 g—
Methionine0.1 g—
Monounsaturated fats6 g—
Phenylalanine0.4 g—
Polyunsaturated fats2 g—
Proline0.3 g—
Retinol0 μg—
Serine0.4 g—
Starch5 g—
Sucrose2 g—
Theobromine0 mg—
Threonine0.3 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.2 g—
Valine0.4 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 309 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 59min
    Walking (3.5 mph)
  • 37min
    Cycling (moderate)
  • 26min
    Running (6 mph)
  • 44min
    Swimming laps

Common questions

How many calories are in Cream of Broccoli and Cashew Soup?

One serving of Cream of Broccoli and Cashew Soup (1 serving) has 309 calories, which works out to 55 calories per 100 g. That is about 16% of a 2,000-calorie day.

Is Cream of Broccoli and Cashew Soup high in protein?

It provides a solid 16 g of protein per serving (32% of the 50 g daily value), but protein supplies only 19% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Cream of Broccoli and Cashew Soup keto-friendly?

It is hard to fit into a strict keto diet. One serving has 24 g of net carbs and 39% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Cream of Broccoli and Cashew Soup?

1326 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Cream of Broccoli and Cashew Soup?

8.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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