Broccoli cream soup with hemp seeds

Broccoli cream soup is one of those recipes where a good outcome requires just one thing: not to waste the broccoli by overcooking it. Preserving the vibrant green color is not just about aesthetics – it’s also a signal that sulforaphane and vitamin C are intact. Hemp seeds mitigate this issue and solve another: the lack of protein and omega acids in vegetable soup. Three tablespoons of toasted seeds per bowl transform a light soup into a complete meal. Ready in 25 minutes. Below is the full recipe with nutritional values and tips.

KEY INFORMATION
• Shelled hemp seeds contain about 31 g of protein/100 g and all 9 essential amino acids (House et al., Food Chemistry, 2010).
• Broccoli cooked for more than 15 minutes loses up to 50% of sulforaphane – cook briefly and blend immediately.
• The omega-6 to omega-3 ratio in hemp seeds is about 3:1 (Callaway, Euphytica, 2004) – optimal for an anti-inflammatory diet.
• The fats from hemp seeds improve the absorption of vitamin K from broccoli, which is fat-soluble.

Why is broccoli with hemp seeds a good duo?

Broccoli belongs to vegetables with an exceptionally wide micronutrient profile: vitamin C (about 89 mg/100 g), vitamin K (about 102 µg/100 g), folic acid, and sulforaphane – a compound with chemopreventive properties confirmed in studies on cell models. One notable deficiency: almost zero protein and omega fatty acids. House et al. (Food Chemistry, 2010) confirm that shelled hemp seeds provide all 9 essential amino acids. It’s a precise complement.

There’s one more aspect. Vitamin K from broccoli is fat-soluble – without fat in the meal, its absorption is poorer. The fats from hemp seeds (omega-6:omega-3 ratio = 3:1, according to Callaway, Euphytica, 2004) act as a carrier for both vitamin K and beta-carotene. The soup becomes not only tastier but also nutritionally complete.

Our tests show that the broccoli stalk, which most recipes suggest discarding, is just as tasty as the florets when peeled and cooked. It contains more fiber than the florets and thickens the cream naturally. Don’t throw it away – peel it and slice it along with the rest of the vegetables.

Nutritional values – what does this serving provide?

One serving of broccoli cream (about 300 ml) with a tablespoon of toasted hemp seeds (10 g) provides about 150 kcal, 7 g of protein, 7 g of fat, and 14 g of carbohydrates. Broccoli itself is low in calories (about 34 kcal/100 g) – it’s the hemp seeds and oil that are the main sources of calories. The fiber from the vegetables and seeds is about 3 g per serving.

Ingredients – what do you need?

Proportions for 4 servings. Preparation time: 5 minutes. Cooking time: 20 minutes.

• 600 g of broccoli (about 1 large head with stalk)
• 4 tablespoons of shelled hemp seeds (about 40 g) for toasting
• 1 medium onion
• 2 cloves of garlic
• 800 ml of vegetable broth
• 1 medium potato (about 150 g, optional – thickens the soup)
• 2 tablespoons of olive oil
• 1 tablespoon of lemon juice
• salt and pepper to taste
• optional: 1 teaspoon of hemp oil per serving (for cold use)
• optional: 1 tablespoon of nutritional yeast or grated parmesan

How to cook broccoli cream with hemp seeds – step by step?

Speed is an advantage of this soup. Broccoli cooks in 12–15 minutes. The key is not to prolong cooking and to blend immediately – this preserves the green color and nutritional values.

Step 1. Prepare the broccoli. Divide the broccoli into florets. Peel the stem with a knife or peeler and cut it into 1 cm slices. Finely chop the onion and grate or chop the garlic.

Step 2. Sauté the base. In a large pot, heat the oil over medium heat. Add the onion and sauté for 4–5 minutes until golden. Add the garlic and sauté for 1 minute – do not let it brown, as it will become bitter in the soup.

Step 3. Cook the broccoli and potato. Add the broccoli and diced potato to the pot. Pour in hot vegetable broth. Bring to a boil, reduce the heat, and cook covered for 12–15 minutes. The broccoli is ready when a fork goes into the stem easily, but the florets are still intensely green.

Step 4. Toast the seeds. While the soup is cooking, toast the hemp seeds in a dry pan for 3–4 minutes, stirring constantly. Remove from heat when they are golden and smell nutty. Transfer to a plate.

Step 5. Blend and season. Remove the pot from heat. Blend with an immersion blender until completely smooth – about 2 minutes. Add lemon juice, salt, and pepper. Taste – the broccoli soup should be distinctly green, slightly bitter, and fresh. If too thick, add more broth.

Step 6. Serve with a topping. Pour into bowls. For each serving, sprinkle a tablespoon of toasted hemp seeds. If adding hemp oil, pour a teaspoon into the bowl – not into the pot with hot soup. Serve immediately.

Tips and variations

Broccoli cream with hemp seeds is a simple base – a few modifications can completely change its character:

Herb version. Add a handful of fresh spinach or kale to the boiling soup for the last 2 minutes. Both vegetables will enhance the green color and add iron and magnesium. Do not cook them longer – they will lose color and flavor.

Hemp flour version. At the end of blending, add 2 tablespoons of hemp flour and blend again. Hemp flour contains about 30% protein and 28% dietary fiber (Mattila et al., 2018) – the soup will gain thickness and nutritional value without any starchy thickeners.

Cheese version. If you are not on a vegan diet, add 30–40 g of grated mature cheese (parmesan, pecorino) or 2 tablespoons of nutritional yeast to the finished soup. Cheese enhances umami and makes the soup more filling.

A mistake to avoid. Do not cook broccoli for more than 15 minutes – it loses color and sulforaphane. Do not add seeds to hot soup in the pot – they will lose their crunch and start to cook, degrading the omega acids. Always use as a topping in the bowl.

Also check the recipe for pumpkin cream with roasted hemp seeds – a similar technique of roasting seeds in another creamy variant.

Frequently Asked Questions

Why is broccoli with hemp seeds a good duo?

Broccoli is rich in vitamins C and K but low in protein and fatty acids. Shelled hemp seeds fill these gaps – providing about 31 g of protein/100 g and all 9 essential amino acids (House et al., Food Chemistry, 2010). The fats from the seeds also improve the absorption of vitamin K, which is fat-soluble.

How to maintain the green color of broccoli soup?

Cook broccoli for a maximum of 15 minutes and blend immediately after removing from heat. Overcooking oxidizes chlorophyll and turns intense green into gray. Lemon juice added just before serving stabilizes the color and brings out freshness.

Is broccoli cream with hemp seeds vegan?

Yes – the recipe is fully vegan. The creaminess comes from broccoli, stems, and an optional potato, not from cream. Hemp seeds provide fats and protein without any animal products. You can also add hemp flour as a vegan thickener.

How many kcal does broccoli cream with hemp seeds have?

One serving (about 300 ml) with a tablespoon of roasted seeds (10 g) provides about 150 kcal, 7 g of protein, 7 g of fat, and 14 g of carbohydrates. Hemp seeds (30 g) provide about 166 kcal, 9 g of protein, and 14 g of fat (USDA FoodData Central, 2023).

How to thicken broccoli cream without cream?

Add 1 potato cooked together with the broccoli – natural starch thickens without gluten. Alternatively: 2 tablespoons of hemp flour added after blending – contains about 30% protein and 28% fiber (Mattila et al., 2018) and thickens without changing the flavor.

This article is for informational and educational purposes and does not replace consultation with a doctor. If you are pregnant, breastfeeding, taking medications, or have chronic conditions, consult the use of supplements or herbs with a specialist.

Author: Michał Waluk · Published: 2026-05-04 · Updated: 2026-05-04