This plant based Broccoli Bean Chowder is packed with phytonutrients. The pureed cannellini beans provide lots of hidden protein and make this chowder rich and creamy.
As soon as the school year begins it becomes soup season in our home. When I first met my love, many years ago, he told me he wasn’t a big fan of soup. He claimed it was like eating water for a meal. I on the other hand have always been a huge fan of homemade soup. To me it’s like a warm and nourishing hug. I love that every mouthful can include such variety, that cooking a batch of soup provides several meals, and that soup is an economical option for healthy and nutritionally balanced one pot meals.
So, when the cooler weather arrived those many years ago, when my love and I were still building the shared rhythms of our life together, I just started making my favourite soups and invited my love to share, with no expectations that he would eat my homemade soup. Well, he very quickly changed his tune about soup being nothing more than water for a meal. Now he takes some kind of soup, stew or chowder almost every day for his lunch. A common refrain each week is, “Is there any soup in the freezer?”
Broccoli is such a nutrient dense vegetable with so many benefits. Cauliflower can be used instead of broccoli in this Broccoli Bean Chowder, or try a combination of both broccoli and cauliflower.
Health benefits of broccoli
- Sulforaphane has been shown to be chemoprotective for breast cancer
- Sulforaphane in broccoli plays a cytoprotective role in protecting the stomach lining and preventing overgrowth of Helicobacter pylori bacteria.
- Sulforaphane suppress the inflammatory response
- Broccoli contains antioxidants that decrease oxidative stress that leads to cancer.
- Recent studies show an association between consumption of cruciferous vegetables and reduction of LDL-cholesterol in the bloodstream.
- The isothiocyanates (ITCs) made from the glucosinolates in broccoli have been shown to support phase II liver detoxification.
- Contains the carotenoids lutein and zeaxanthin. These antioxidants play an important role in protecting the health of the retina and macular, reducing the risk of macular degeneration
- Broccoli is rich in vitamins K, C, A, E and B-complex
Adding cannellini beans is one of my favourite tricks to hide plant based protein in soups and chowders, and make them extra thick and creamy. I used cashew milk in my chowder, but coconut milk is also delicious.Tag me on Facebook or Instagram so I can see your Broccoli Bean Chowder.
Happy cooking!
Broccoli Bean Chowder
Ingredients
- 1 tbsp olive oil
- 1 large onion diced
- 2 medium carrots peeled and diced
- 2 celery stalks diced
- 3 cups peeled and diced sweet potato 1 lb. sweet potato
- 1 clove garlic minced
- 4 cups broccoli florets
- 4 cups water
- 1 tsp tamari soy
- 1 tsp thyme
- ¼ tsp chili flakes
- ½ tsp salt
- ½ tsp pepper
- 1 cup nut or coconut milk
- 1 ½ cups cannellini beans (also called white kidney beans) or 1 BPA free can
Instructions
- Heat olive oil in a large saucepan over medium heat. Add onions and sauté for 2 minutes.
- Add carrots, celery stalks, sweet potato and garlic. Reduce heat to medium low and sweat the vegetables for five minutes.
- Pour water into saucepan with vegetable mixture and bring to boil.
- Reduce heat to low. Add broccoli florets, tamari soy, thyme, chili flakes, salt and pepper and simmer for 7-8 minutes, until vegetables are soft and broccoli is tender.
- While vegetables are simmering, drain and rinse cannellini beans (if using canned). Add beans and nut milk to blender and blend until smooth and creamy.
- After the vegetables have simmered for 7 minutes, pour bean and milk mixture into saucepan and stir to combine. Simmer until chowder is heated, about 3-5 minutes. Serve hot.
