Folate Rich Super-Soup With Crispy Pine Nut and Breadcrumb Topping
This Broccoli and Basil Soup is vegan, packed full of healthy vitamins and minerals including folates (essential for pregnancy and conception) and also boasts a good source of hidden protein.
I’m all for a nice green healthy soup but when I’m feeling a bit down I need something tasty and comforting as well as healthy and guilt-free.
Step up this Italian inspired, broccoli health booster. This broccoli basil soup is rich and creamy thickened with protein-packed cannellini beans and flavoured with classic Italian herbs.
It’s topped with a fresh, zesty vegan basil pesto and a totally moreish mound of crispy breadcrumbs and pine nuts – yes please 🙂
Quick & Easy Recipe
It’s simple to make and quick enough for a mid-week tea or weekend lunch. Simply steam/boil the broccoli in a good quality vegetable stock with the herbs and dried chilli.
Slowly fry the onions with garlic, sugar and balsamic until they are nice and caramelised.
Whip up a quick vegan pesto – which is also great with pasta, on toast or dolloped over roasted vegetables.
To finish, fry up some wholemeal bread crumbs and toasted pine nuts for that essential savoury flavour and crispy texture. Nothing else required – this is a meal in itself 🙂
Broccoli contains large amounts of phytochemicals that are known to play a key role in cancer prevention. It’s high in iron and folic acid which aids a good hemoglobin count and prevents the risk of anemia. This cruciferous veg is also high in calcium, magnesium, zinc and phosphorous which are all minerals needed during pregnancy for healthy and strong bones.
As well as all this, broccoli is also known to play a role in eye health, immunity and is a good source of fibre. You really can’t go wrong!
I hope you love this Broccoli Basil Soup
- Vitamin packed
- High in folate
- Rich and creamy
- A source of healthy plant protein
- Filling enough for any meal
- Full of delicious Italian flavours
If you’ve got the broccoli bug you might also like to try this Broccoli With Sundried Tomatoes, Garlic & Pine Nuts. Or for more pesto ideas try Gnocchi With Wild Garlic Pesto, Tomatoes & Kale or this super simple Wild Garlic Pesto.
If you make this recipe please do let me know on here or any of the socials – FB, Twitter or Instagram – #preggieveggie
Stay healthy 🙂
- 1 tsp light olive oil
- 1 red onion
- 1 tbsp balsamic
- 1 tsp sugar
- 2 cloves garlic (sliced)
- 1 broccoli
- Vegetable stock, approx. 800ml
- 1 tsp dried rosemary
- 1 tsp dried oregano
- 1 tsp dried basil
- ½ tsp chilli flakes
- Cannellini Beans, 1 can, 400g
- Basil (large bunch), approx. 60g
- Lemon (zest of whole and juice of half)
- Pine nuts, approx. 25g
- 1 clove garlic (crushed)
- 1 tbsp extra virgin olive oil
- Approx. 2 tbsp. water to loosen if required
- Breadcrumbs (from 1 large wholemeal bread slice or equiv.)
- Pine nuts, approx. 25g
- Basil flavoured olive oil
- Add the oil to a fraying pan on a medium heat
- Roughly chop the red onion and add it to the pan
- Once the onion is starting to soften add the balsamic vinegar, sugar and garlic and continue to cook
- Meanwhile, roughly chop the broccoli and add to a saucepan with the vegetable stock, dried herbs and chilli flakes
- Cover and cook until softened - approx. 4 minutes
- Make the pesto by blitzing together the basil, lemon zest, lemon juice, oil, pine nuts, garlic and water
- Taste, adjust and season
- Once the onions are caramelised add them to the broccoli pan (keep the pan on the stove)
- Blitz the soup until smooth - if it's too thick and more liquid - too thin reduce a bit
- Add the drained beans and cook on a low heat for a few minutes until they have warmed through
- Meanwhile, add your breadcrumbs and pine nuts to the onion pan to crisp up - add a little more oil if needed and season to taste
- Blitz the beans into the soup (for a creamier texture) or leave whole for more bite
- Stir ⅔ of the pesto into the soup, then taste and season
- Top the soup with the remaining pesto, your crispy breadcrumbs and a drizzle of your favourite oil