Soup-er Healthy: A Next-Level Upgrade to Broccoli & Cheese Soup

When a friend sent me a high-protein broccoli and cheddar soup recipe, they challenged me to “Venus-ise” it—meaning make it cleaner, healthier, and better for both anti-ageing and body composition. I was excited to take on this challenge because while the original was packed with protein, it included dairy-heavy ingredients like cheddar, cottage cheese, and heavy cream.

And while I love a creamy, comforting soup, dairy can actually block antioxidant absorption, meaning all the powerful benefits of broccoli would be lost! Plus, cheese isn’t ideal for anyone wanting to stay lean and defined, as the saturated fat in it can lead to subcutaneous fat hiding muscle definition. So, I set out to rework the recipe—keeping it high-protein and delicious while optimizing it for maximum health and physique benefits.

The Smart Swaps & Why They Matter

1. No Dairy = Maximum Antioxidant Absorption

Broccoli is a powerhouse of antioxidants, but dairy blocks them from being absorbed. Instead of cheddar, I used nutritional yeast for a cheesy, umami flavor without the drawbacks. Bonus: It’s also a great source of B12, which supports energy and metabolism—especially important for those following plant-based diets.

2. Selenium Boost for Anti-Ageing & Muscle Recovery

Broccoli’s anti-ageing power increases 13x when combined with selenium. The original recipe lacked enough selenium, so I added black beans, which not only provide this essential mineral but also increase protein and fiber, making the soup even more satisfying. To take it further, I sprinkled some organic sunflower seeds on top for extra selenium and a light crunch.

3. Tomatoes for UV Protection & Anti-Cancer Benefits

When tomatoes are eaten with broccoli, they enhance protection against cancer and oxidative damage. Lycopene (the antioxidant in tomatoes) is even more effective when eaten with a small amount of healthy fat, so the olive oil in this recipe ensures maximum absorption.

4. Black Beans + Wholemeal Bread = Complete Protein

Cheese was originally used for protein, but swapping it out meant I needed a new complete protein source. The combo of black beans and wholemeal bread provides all essential amino acids, ensuring the body gets everything it needs for muscle growth and repair.

5. Lower Fat, Higher Protein for Lean Gains

Instead of heavy cream, I used organic silken tofu, which gives the same creamy texture without excess fat. This swap keeps the soup light, high in protein, and perfect for maintaining a lean physique.

The Recipe: Supercharged Broccoli & Black Bean Protein Soup

Servings: 4

Per serving: ~20g protein | 5-7g fat | High in fiber & antioxidants

Ingredients:

• 1 tbsp olive oil

• 1 large yellow onion, diced

• 2 large carrots, peeled & diced

• 1 stalk celery, diced

• 2 cloves garlic, minced

• 1/2 tsp smoked paprika

• 1/4 cup chickpea flour (adds protein & thickness)

• 3 cups vegetable broth (or water + bouillon)

• 4 cups broccoli, chopped

• 1 medium tomato, chopped

• 1 can (400g) black beans, drained & rinsed

• 200g silken tofu (blended until smooth)

• 3 tbsp nutritional yeast

• Salt & pepper to taste

• Sunflower seeds for garnish (optional)

• Fresh wholemeal bread (for serving)

Instructions:

1. Sauté the aromatics – Heat olive oil in a pot over medium heat. Add onion, carrot, and celery. Cook for 10 minutes, stirring often.

2. Add garlic, smoked paprika, and chickpea flour. Stir for 1 minute to coat the vegetables.

3. Build the soup – Add vegetable broth, broccoli, tomatoes, and black beans. Bring to a simmer and cook for 8-10 minutes until broccoli is tender.

4. Make it creamy – Stir in blended silken tofu and nutritional yeast. Keep heat low to prevent curdling.

5. Blend for texture – Transfer one cup of soup to a blender, blend until smooth, then return to the pot. Alternatively, use an immersion blender for a slightly chunky texture.

6. Taste & Serve – Add salt & pepper to taste. Garnish with sunflower seeds and serve with wholemeal bread for a complete meal.

Why This Soup is a Game-Changer

✔️ Higher Protein: Black beans + tofu + nutritional yeast = 20g protein per bowl

✔️ Lower Fat: No cheese or heavy cream = leaner, more defined physique

✔️ More Antioxidants: No dairy blocking absorption = maximum anti-ageing benefits

✔️ Complete Meal: Balanced macros + wholemeal bread = energy for workouts & recovery

This is no longer just a soup—it’s a nutrient powerhouse designed to fuel your body, support longevity, and keep you looking (and feeling) your absolute best.

So next time you’re craving a warm, comforting, creamy soup, try this next-level version. It’s satisfying, nourishing, and perfect for anyone serious about health, fitness, and longevity.

Let me know if you try it! And if you ever have a recipe challenge for me, send it my way—I love transforming good meals into supercharged, next-level nutrition!