CREAMY BROCCOLI SOUP


STRENGTHEN NATURAL DEFENCES


Vitamin C is a powerful antioxidant that can strengthen your body's natural defences. Antioxidants reduce inflammation, oxidative stress, and prevent damage to cells and DNA by scavenging free radicals in the body.


Consuming more Vitamin C will help your immune system be stronger and more efficient to fend off pathogens, these are foreign, harmful bacteria and viruses.


Cue, the humble broccoli. Broccoli is literally my favourite vegetable, I've loved (bordering obsessed) it for at least the last 15 years. No idea how it came about, but I'm so happy that it is one of my faves because there are SO many great things about this vegetable. Broccoli is a nutrient packed cruciferous vegetable that contains a plethora of vitamins, minerals and plant compounds.


10 Reasons To Love Broccoli

  1. Per 100g, broccoli provides more Vitamin C than orange juice at 89mg, more than double the 40mg/day RNI.

  2. ⁣Vitamin C and Beta Carotene are antioxidants and along with Sulphoraphane they all strengthen the body’s immunity, reduce inflammation / oxidative stress and protect against diseases like cancer.

  3. Sulphoraphane is a plant compound found in cruciferous veg like broccoli, which contains the highest amounts. When activated, it supports the body’s detoxification system and antioxidant system.

  4. ⁣Beta Carotene is a carotenoid with antioxidant properties and converts to Vitamin A, essential for night vision, healthy skin, immune system, organ protection and bone development

  5. Folate is especially important for pregnant women. Also known as Vitamin B9, Folate is essential for healthy growth & development particularly with DNA and haemoglobin production.

  6. Vitamin K is a fat soluble vitamin that is responsible for the formation of blood clotting proteins and in building strong bones.

  7. ⁣A whopping 89% of broccoli’s weight is water, making this a super hydrating food to enjoy all year round.

  8. ⁣Of course, most of the carbohydrates in broccoli is fibre which supports healthy digestion, gut and bowel health as well as reduce cholesterol and managing blood sugars.

  9. ⁣Potassium is a macro mineral that regulates fluid balance as well as the normal functioning of muscles, nerves and organs like the heart.

  10. Vitamin C increases the absorption of non-heme iron so adding broccoli to meals with foods such as tofu (just like this recipe!), beans, quinoa, whole wheat/grains are going to enhance the nutrient quality of the meal

Let's Talk About The Soup


Now let's talk about this soup! This soup is super simple to make and uses just a few modest ingredients, which I am all about. It's thick, creamy, light and super satisfying thanks to the fibre and protein.


Yes, this recipe is also providing a good amount of protein with all essential amino acids from the addition of tofu (a complete protein). See below for full nutrient breakdown of this recipe.


A vegan, batch-cook, meal-prep, family and friendly meal! #cooklesseatoften :)

Nutrition Breakdown


(per serving)

  • Protein, 14g

  • Carbohydrate, 27g

  • Fat, 7g (1g saturated)

  • Fibre, 8g (27%)

  • Iron, 3mg (20%)

  • Calcium, 130mg (19%)

  • Folate, 146ug (73%)

  • Magnesium, 85mg (32%)

  • Phosphorous, 239mg (44%)

  • Potassium, 878mg (25%)

  • Zinc, 2mg (29%)

  • Selenium, 6ug (10%)

  • Manganese, 1mg

  • Vitamin C, 163mg (407%)

  • Vitamin A, 120ug (20%)

  • Vitamin K, 184ug (164%)

  • Vitamin E, 1mg (33%)

  • Energy, 200 kcals

% RNI (reference nutrient intake) based on adult females aged 18-50

Ingredients

(serves 4)

  • 2 medium Broccoli, 650g

  • 1 large Onion, 150g

  • 2 cloves Garlic

  • 2 vegetable stock cubes

  • Frozen green peas, 270g

  • Silken tofu, 350g

  • Fresh parsley

  • Lemon juice, half

  • Olive oil, 1 tablespoon

Method

  1. Chop broccoli into small florets including the stem, peeled.

  2. Make 1 litre of vegetable stock with the stock cubes. Set aside.

  3. Heat oil and add the chopped onion. Sauté over medium heat until translucent, add the minced garlic.

  4. Add the stock and most of the broccoli (reserve two handfuls of broccoli). Bring to a simmer, then cover and simmer gently until the broccoli is tender but not overcooked, about 10 minutes.

  5. Add the tofu and half the green peas. Continue to cook just until everything is nicely heated through.

  6. Puree the soup using a handheld blender. Or alternatively pour into a food processor and blend until smooth or to a slightly chunky consistency if preferred. Pour soup back into the pot.

  7. To finish the soup, add the remaining green peas, the remaining broccoli florets, the parsley and the lemon juice. Stir together, then season with salt and pepper.

  8. Serve hot with some fresh sourdough bread. Enjoy!


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