Broccoli is a popular food item that has been cultivated for over 2500 years. Broccoli is part of the family of vegetables called the Brassica vegetables which also include: kale, swede, cauliflower, brussel sprouts, kohlrabi, romanesco and various types of cabbage. The Brassica vegetables contain many nutrients like vitamins, minerals, fiber and bioflavonoids (Natural Standard, 2011).
It is a rich source of vitamin C, vitamin A, iron, calcium, vitamin K, zinc, phytonutrients and fiber. Specifically, the phytonutrients glucosinolates and isothiocyanates which are responsible for its bitter taste, have been shown to increase one’s detoxification enzymes, hunt for the free radicals that harm body cells, reduce inflammation, stimulate the immune system, and decrease the risk for particular diseases or cancers.
The best way to cook broccoli is through steaming methods that use less water; and in soups where the beneficial compounds leach into the broth. This recipe also contains a high amount of garlic and onions which makes this soup great for the winter as an “immune boosting” soup for the cold/flu season.
For this recipe you will require an immersion blender (a.k.a. hand blender) which are easy to find anywhere.
Cream of Broccoli and Potato
10-15 cloves of garlic
1 medium onion chopped
2 broccoli bunches chopped
5 small russet potatoes or red skin potatoes, peeled and diced
2 cups of spinach
5 button mushrooms sliced
1 organic mushroom bouillon cube
1/2 can of coconut milk
Salt to taste
1 tsp of pepper
- Heat your soup pot on medium heat.
- Once heated, drizzle about 2-3 tbsp of olive oil into the pot.
- Add your onion and garlic and let this saute until the onions turn translucent (about 5-10 minutes).
- Add your broccoli to the mixture and let this steam for about 5 minutes
- Fill the pot 3/4 full with hot water and bring the mixture to a slight boil.
- Add your mushroom bouillon cube and mix this in.
- Add your potatoes and spinach, and bring the soup to a boil, and then turn down to simmer for 10 minutes.
- Add your coconut milk, salt and pepper and allow this to simmer for 20 minutes.
- Using your hand blender, blend the soup to a nice smooth puree.
- Add your mushrooms last and heat on low for 5 minutes.
- Take off the stove and serve with seed crackers.