Looking for a hearty, flavorful, and nutritious vegan soup? This Vegan Peanut Soup with Broccoli and Apple is the perfect choice! Packed with protein, fiber, and essential vitamins, this dish is not only delicious but also incredibly healthy. The combination of creamy peanut butter, fresh broccoli, and sweet apples creates a unique and satisfying flavor profile.
In this article, we’ll guide you through:
- The health benefits of the key ingredients
- A step-by-step recipe for making this soup
- Tips for customization and storage
- Why this soup is great for a plant-based diet
Whether you’re a seasoned vegan or just looking for a new healthy recipe, this soup will become a favorite in your kitchen.
Health Benefits of Key Ingredients
1. Peanut Butter (Unsweetened & Natural)
Peanut butter is a great source of:
- Plant-based protein (helps with muscle repair and energy)
- Healthy fats (supports heart health)
- Fiber (aids digestion)
- Vitamins & minerals (such as magnesium, potassium, and vitamin E)
Pro Tip: Use natural peanut butter without added sugars or oils for the healthiest option.
2. Broccoli
Broccoli is a superfood because it provides:
- Vitamin C (boosts immunity)
- Vitamin K (supports bone health)
- Fiber (promotes gut health)
- Antioxidants (fights inflammation)
3. Apple
Apples add natural sweetness and nutrients like:
- Dietary fiber (helps with digestion)
- Vitamin C (enhances skin health)
- Polyphenols (antioxidants that reduce disease risk)
4. Coconut Milk (Optional)
For extra creaminess, coconut milk offers:
- Medium-chain triglycerides (MCTs) (quick energy source)
- Healthy fats (supports brain function)
Vegan Peanut Soup with Broccoli and Apple Recipe
Ingredients (Serves 4-6)
- 1 tbsp olive oil or coconut oil
- 1 medium onion, diced
- 3 garlic cloves, minced
- 1 tbsp fresh ginger, grated
- 1 medium apple, peeled and diced (use sweet varieties like Fuji or Gala)
- 2 cups broccoli florets, chopped
- 4 cups vegetable broth (low-sodium preferred)
- ½ cup natural peanut butter (unsweetened)
- 1 can (13.5 oz) coconut milk (optional for creaminess)
- 1 tsp turmeric (for anti-inflammatory benefits)
- ½ tsp cumin
- ½ tsp paprika
- Salt & pepper to taste
- Fresh cilantro or parsley for garnish
- Crushed peanuts (optional topping)
- Lime wedges (for serving)
Instructions
Step 1: Sauté Aromatics
- Heat oil in a large pot over medium heat.
- Add diced onion and sauté for 3-4 minutes until translucent.
- Stir in minced garlic and grated ginger, cooking for another minute until fragrant.
Step 2: Add Broccoli and Apple
- Toss in the chopped broccoli and diced apple.
- Cook for 3-4 minutes, stirring occasionally.
Step 3: Blend Broth & Peanut Butter
- In a bowl, whisk together vegetable broth and peanut butter until smooth.
- Pour the mixture into the pot and stir well.
Step 4: Simmer the Soup
- Add coconut milk (if using), turmeric, cumin, paprika, salt, and pepper.
- Bring to a gentle boil, then reduce heat and simmer for 15-20 minutes until broccoli is tender.
Step 5: Adjust Consistency & Serve
- For a creamier texture, blend half the soup with an immersion blender.
- Taste and adjust seasoning if needed.
- Garnish with fresh cilantro, crushed peanuts, and a squeeze of lime juice.
Customization & Serving Suggestions
Variations
- Spicier Version: Add ½ tsp cayenne pepper or a diced chili.
- Extra Protein: Stir in cooked lentils or chickpeas.
- Greener Option: Add spinach or kale in the last 5 minutes of cooking.
What to Serve With This Soup?
- Whole Grain Bread (for dipping)
- Quinoa or Brown Rice (for a heartier meal)
- Avocado Slices (for extra creaminess)
Storage Tips
- Fridge: Store in an airtight container for up to 4 days.
- Freezer: Freeze for up to 3 months (thaw and reheat gently).
Why This Soup is Perfect for a Vegan Diet
This Vegan Peanut Soup is:
High in plant-based protein (thanks to peanut butter)
Rich in vitamins & minerals (from broccoli and apples)
Dairy-free & gluten-free (suitable for many diets)
Comforting yet nutritious (great for cold days)
Final Thoughts
This Vegan Peanut Soup with Broccoli and Apple is a must-try for anyone looking for a nutritious, flavorful, and easy-to-make meal. The combination of savory peanut butter, fresh veggies, and a hint of sweetness from apples makes it a unique and satisfying dish.
Have you tried this recipe? Let us know in the comments!
