Low-carb lunch: white bean and broccoli soup

Ingredients

• 2 mediumonions
• 3 clovesgarlic
• 600 gbroccoli
• 4 tbspmild olive oil
• 1.5 tbspza’atar
• 1 litreboiling water
• 1vegetable stock cube
• 30 gunsalted almonds
• 1lemon
• 3 tbsptahini
• 1 tbspwater
• 400 gcannellini beans

Instructions

1. 1

   Prepare the vegetables

   Finely chop the onions and garlic. Cut the broccoli into small florets, peel the stalk and chop it into small pieces.

2. 2

   Soften the onion

   Heat the oil in a soup pan and gently fry the onion and garlic over a low heat for 2 minutes.

3. 3

   Simmer the soup

   Add the broccoli, za’atar, boiling water and stock cube. Bring to the boil, then simmer gently for 10 minutes.

4. 4

   Toast the almonds

   Meanwhile, heat a frying pan without oil or butter. Toast the almonds for 3 minutes until golden, then leave them to cool on a plate and roughly chop.

5. 5

   Prepare the lemon

   Finely grate the remaining garlic clove and squeeze the lemon.

6. 6

   Mix the tahini

   Mix 2 tbsp lemon juice (for 4 servings) with the tahini, garlic, oil and water.

7. 7

   Season the sauce

   Season to taste with pepper and, if needed, salt.

8. 8

   Add the beans

   Rinse and drain the cannellini beans in a colander. Take the soup off the heat and add two-thirds of the beans and the remaining tahini.

9. 9

   Blend the soup

   Blend the soup with a stick blender, then season to taste with pepper and, if needed, salt.

10. 10

    Serve the bowls

    Divide the soup between bowls. Drizzle with the lemon tahini and scatter over the remaining beans. Finish with the almonds and the remaining za’atar.

What is broccoli and white bean soup?

This is a blended vegetable soup with cannellini beans for a creamy texture and extra substance. Its flavours draw on za’atar, a Middle Eastern herb and spice blend, and a lemon-tahini topping.

The recipe works by keeping some beans whole for serving, while the broccoli and the rest of the beans are blended into the soup. Toasted almonds add a crisp finish.

Nutrition and macros by portion

The nutrition label shows one serving as written: 385 calories, 14g protein, 19g carbs, 26g fat.

The beans provide much of the carbohydrate and some of the protein, while the olive oil, tahini and almonds contribute much of the fat. Broccoli adds vegetables and fibre; a side salad is a practical way to add more vegetables to the meal.

Build flavour from the base

Onion and garlic: soften them gently in olive oil for 2 minutes before adding the liquid. A low heat helps them soften without quickly browning.

Broccoli stalk: peel and chop it as well as using the florets. It cooks in the soup and blends in, so there is less to waste.

Get the texture right

Blend after adding two-thirds of the beans, once the pan is off the heat. A stick blender makes a smooth soup; leave a few small pieces if you prefer more texture.

Keep the remaining beans for the bowls rather than blending them all in. They give the topping a more substantial bite.

Make the lemon tahini

Tahini: stir it with the lemon juice, grated garlic and water until smooth. If the mixture feels thick, mix thoroughly before using it as a drizzle.

Lemon: the recipe uses 2 tbsp of juice for four servings. Add the topping just before serving so its fresh, tangy flavour stays distinct.

Toast the almonds

Dry pan: toast the almonds without oil or butter for 3 minutes, watching them closely as they turn golden. Let them cool before roughly chopping.

The almonds are added at the end, where they contrast with the smooth soup and soft beans. Scatter them over the bowls rather than stirring them into the pan.

Serve it as a meal

The za’atar seasons the broth and is also sprinkled over the finished bowls. A little extra lemon juice at the table can suit anyone who likes a sharper finish.

Serve the soup on its own for lunch, or pair it with bread or a simple side salad. Add the toppings just before eating to keep their textures distinct.

Recipe notes & tips

• Chop the broccoli stalk into small pieces so it softens along with the florets.
• Keep the heat low while softening the onion and garlic.
• Toast the almonds in a dry pan and watch them closely so they do not scorch.
• Drain the beans well before adding them to the soup.
• Blend carefully after taking the pan off the heat to reduce splashes.
• Add the lemon-tahini drizzle and crunchy toppings just before serving.

Variations

• Add chilli: stir a pinch of chilli flakes into the soup with the za’atar.
• Use another bean: replace the cannellini beans with drained butter beans.
• Try different nuts: use chopped toasted hazelnuts instead of almonds.
• Add extra lemon: serve with lemon wedges for a sharper finish.
• Change the herb blend: use a similar Middle Eastern spice blend in place of za’atar.

Common mistakes to avoid

• Skipping the broccoli stalk: peel and chop it so it cooks through and can be blended.
• Browning the garlic too quickly: keep the heat low while softening it with the onion.
• Over-toasting the almonds: remove them as soon as they are golden and let them cool on a plate.
• Adding all the beans before blending: reserve one-third to scatter over the bowls.
• Serving the toppings too early: add the almonds and lemon tahini just before eating.

How to store

Refrigerate leftover soup in a covered container for up to 3 days. Store the lemon tahini and crunchy toppings separately, and reheat the soup gently in a pan or microwave until hot.

Frequently asked questions