Creamy Broccoli Spinach Soup (Dairy-Free, High-Protein)

This velvety broccoli spinach soup gets all its creaminess from white beans instead of cream or cheese. A handful of red lentils melts into the base too, so every bowl delivers about 18g of plant protein. It is vegan, made in one pot and ready in 25 minutes, proof that dairy-free can still be rich and filling.

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Recipe at a Glance

• Prep time: 5 minutes
• Cook time: 20 minutes
• Total time: 25 minutes
• Servings: 4
• Protein: about 18g per bowl
• Diet: vegan, dairy-free, gluten-free

Why You’ll Love This Broccoli Spinach Soup

• Plant protein, no dairy: White beans and red lentils blend into a naturally creamy base and add about 18g of protein per bowl.
• One pot, 25 minutes: Everything simmers together, then blends. Minimal cleanup, maximum comfort.
• High in fiber: Each bowl has about 13g of fiber, so it keeps you full for hours.
• Sneaky greens: Spinach adds extra nutrients and color without changing the flavor.

Ingredients (serves 4)

• 1 tbsp olive oil, plus more for drizzling
• 1 small onion, diced
• 3 garlic cloves, minced
• 4 cups (about 350 g) broccoli florets, plus a few small florets for garnish
• Optional: 1 small carrot and 1 small potato, diced (for a thicker, slightly sweeter soup)
• 2 cans (400 g each) white beans, drained and rinsed
• 1/2 cup (100 g) red lentils, rinsed
• 4 cups vegetable broth
• 2 cups baby spinach
• Juice of 1/2 lemon
• Salt and pepper to taste

How to Make Broccoli Spinach Soup

1. Heat the olive oil in a large pot over medium heat. Add the onion and cook until softened, about 3 minutes.
2. Add the garlic and cook for 30 seconds until fragrant.
3. Add the broccoli (and the carrot and potato, if using), white beans, red lentils, and vegetable broth. Bring to a boil, then reduce the heat and simmer for 15 minutes, until the lentils are soft and the vegetables are tender.
4. Meanwhile, steam or blanch the small garnish florets for 2–3 minutes so they stay bright green.
5. Stir the spinach into the pot and cook until wilted, about 1 minute.
6. Blend until smooth using an immersion blender, or in batches in a regular blender. Add a splash of broth or water if it’s too thick.
7. Stir in the lemon juice and season with salt and pepper. Serve topped with the garnish florets and a drizzle of olive oil.

Tips for the Creamiest Soup

• Cook the lentils fully: Red lentils should be completely soft before blending, or the soup will taste grainy.
• Add the spinach last: One minute is enough. Longer cooking turns the soup a dull olive color.
• Blend safely: If using a regular blender, fill it no more than halfway and leave the lid vent open so steam can escape.
• Don’t skip the lemon: A squeeze at the end brightens the flavor and balances the earthy beans.

Storage and Freezing

• Fridge: Keep in an airtight container for up to 4 days.
• Freezer: Freeze in portions for up to 3 months. Thaw overnight in the fridge.
• Reheating: Warm on the stove over medium heat. It thickens as it sits, so add a splash of water or broth.

Nutrition (Estimated, Per Bowl)

• Calories: about 305 kcal
• Protein: about 18g
• Carbohydrates: about 49g
• Fat: about 5g
• Fiber: about 13g
• Added sugar: 0g

Nutrition is an estimate based on the ingredients listed, without the optional carrot and potato, and will vary with the brands you use.

Frequently Asked Questions

Can I make this ahead?
Yes. It keeps in the fridge for up to 4 days and freezes well for up to 3 months.

Is this recipe vegan?
Yes, entirely. No substitutions needed.

Can I skip the lentils?
You can, but they’re a big part of what makes this soup high in protein. Without them, each bowl drops to around 12g of protein.

Can I use frozen broccoli?
Yes. Add it straight from frozen and simmer for an extra 2–3 minutes.