Recipe · modern European

Cream of broccoli soup

A naturally creamy vegan soup of broccoli and fennel, thickened with sunflower seeds and sprinkled with sesame.

Renáta Morávková Renáta Morávková 2 January 2026

A creamy soup of broccoli and fennel, naturally thickened with sunflower seeds instead of cream. Light, mild and sprinkled with crunchy sesame.

Category
soup
Portion
300 g
Yield
10 servings
Nature (TCM)
neutral
Nature (Ayurveda)
kapha ↓ · pitta °

TCM: Broccoli and fennel are neutral; sunflower seeds add body without heaviness.

Ayurveda: Light and balanced; fennel has traditionally been used to support digestion and to soothe.

Ingredients

Soup base

  • Broccoli (florets + peeled stems) – 1,800 g
  • Fennel (bulb) – 500 g
  • Sunflower seeds (hulled) – 120 g
  • Vegetable stock (or water) – 2,500 ml
  • Vegetable oil (sunflower / canola) – 40 ml
  • Salt – 18–20 g (to taste)
  • Ground black pepper – 3 g

To finish

  • Black sesame seeds – 20 g
  • White sesame seeds – 20 g

Method

  1. Heat the oil in a pot and cook the fennel over low heat until it softens and turns gently sweet (about 5–7 minutes).
  2. Add the broccoli and stir briefly.
  3. Add the sunflower seeds and pour in the hot stock.
  4. Season with salt and pepper and bring to a boil.
  5. Simmer over low heat for 15–20 minutes, until the vegetables are completely tender.
  6. Blend the soup into a smooth cream (with an immersion or countertop blender).
  7. Adjust the consistency with stock or water as needed.
  8. Season with salt and pepper.

Serving

Serve 300 ml per portion, topped with a mix of black and white sesame seeds.

Key ingredients

Broccoli
Vitamin C, sulforaphane and fibre; a quick sauté keeps it crunchy and nutritious.
Sesame seeds
Calcium, healthy fats and lignans; toasted, they add umami and depth.

Why it’s good for the body

  • Broccoli is a source of vitamin C, sulforaphane and fiber.
  • Fennel has traditionally been used to support digestion.
  • Sunflower seeds thicken the soup naturally and add healthy fats.
  • Sesame brings calcium and a nutty depth of flavor.

Traditional and functional notes on the ingredients — not medical claims.

Notes

  • Naturally creamy without dairy, thanks to the sunflower seeds.
  • Well suited to daily menus as well as school and hospital catering.