⏱ 30 min totalVegan Broccoli “Cheeze” Soup
Per 1 serving · 624 g · 11 ingredients
of a 2,000 cal day
- Protein20g29% of calories
- Carbs44g65% of calories
- Fat1.9g6% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Vegan Broccoli “Cheeze” Soup (624 g) has 258 calories, with 20 g of protein, 44 g of carbohydrates and 1.9 g of fat. Most of its energy comes from carbs (65% of calories). It is high in protein (40% DV), dietary fiber (47% DV) and Vitamin A (30% DV). Keep an eye on sodium, which provides 73% of the daily value.
High in
20%+ of the daily value
- Protein40%
- Dietary fiber47%
- Vitamin A30%
- Vitamin C126%
- Vitamin K67%
- Thiamine26%
Good source of
10–19% of the daily value
- Vitamin E10%
- Choline14%
- Calcium19%
- Zinc16%
Watch
20%+ of the daily value
- Sodium73%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ head medium Cauliflower
1 cup Vegetable broth
½ cup chopped Broccoli
½ medium Carrots
⅜ cup White beans
³⁄₁₆ cup Almond milk- 🥄2 tbsp Nutritional yeast
¼ tsp Garlic powder- 🥄¼ tsp Salt
¼ tsp, leaves Thyme
¼ dash Black pepper
Directions
- 1
Chop the carrots, broccoli, and cauliflower.
- 2
In a large pot, add half of the vegetable broth and the cauliflower. Cover and cook for 12-15 minutes, or until the cauliflower is tender.
- 3
Once the cauliflower is tender, blend it in the pot with an immersion blender or transfer to a blender and blend in batches, being cautious with hot liquids.
- 4
Add the remaining vegetable broth, broccoli, carrots, garlic powder, salt, thyme, and black pepper to the cauliflower puree. Stir and cover for 7 minutes, or until the broccoli is tender.
- 5
While the soup is cooking, rinse and drain the white beans. Blend with two-thirds of the almond milk until smooth.
- 6
Add the bean mixture and remaining almond milk to the soup once the broccoli is tender.
- 7
Stir in nutritional yeast and allow the soup to cool slightly before serving.
Vitamins & minerals
Amounts for 1 serving (624 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 269 μg | 30% |
| Vitamin C | 113 mg | 126% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 10% |
| Vitamin K | 80 μg | 67% |
| Thiamine | 0.3 mg | 26% |
| Riboflavin (B2) | 6 mg | 475% |
| Niacin | 6 mg | 41% |
| Vitamin B6 | 1 mg | 48% |
| Folate (B9) | 373 μg | 93% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 30% |
| Choline | 77 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 189 mg | 19% |
| Iron | 5 mg | 60% |
| Potassium | 1,228 mg | 26% |
| Magnesium | 87 mg | 21% |
| Phosphorus | 198 mg | 28% |
| Zinc | 2 mg | 16% |
| Copper | 0.3 mg | 35% |
| Manganese | 1 mg | 41% |
| Selenium | 4 μg | 7% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 1,072 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 2,697 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 4 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.5 g | — |
| Lactose | 0.1 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.3 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 0.1 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 0.2 g | — |
| Proline | 0.5 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0.4 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 258 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 49minWalking (3.5 mph)
- 31minCycling (moderate)
- 21minRunning (6 mph)
- 36minSwimming laps
Common questions
How many calories are in Vegan Broccoli “Cheeze” Soup?
One serving of Vegan Broccoli “Cheeze” Soup (1 serving) has 258 calories, which works out to 41 calories per 100 g. That is about 13% of a 2,000-calorie day.
Is Vegan Broccoli “Cheeze” Soup high in protein?
It provides a solid 20 g of protein per serving (40% of the 50 g daily value), but protein supplies only 29% 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 Vegan Broccoli “Cheeze” Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 31 g of net carbs and 65% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Vegan Broccoli “Cheeze” Soup?
1675 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Vegan Broccoli “Cheeze” Soup?
7.3 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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