YES, it tastes exactly how it looks – SO DELICIOUS! And you only need three humble ingredients for this creamy soup – the sisters from the allium vegetables (leek, onion and garlic), broccoli and pumpkin seeds – and, of course, about 10 minutes of your precious time.
How many times have you tried to convince yourself that eating healthy is bland?! Come on, I hear it all the time, every single day. However, as much as I hate to break it to you, that’s not entirely TRUE!
I know that this family “brassica oleracea” which includes broccoli, kale, cauliflower, brussels sprout and so on tends to shy people away from them for its sulfur proprieties, right?! I can’t blame you for that, I experienced it myself. Sometimes it can be very unpleasant.
But since I decided to follow the tiny trick for cooking those veggies, I have them on a regular basis. Want to know what the trick is? Simply DON’T OVERCOOK THEM! There is an enzyme in broccoli called myrosinase which can reduce the risk of developing cancer according to the researchers at the University of Illinois. However, if broccoli is overcooked it can undermine the beneficial effect of this enzyme. Among many vitamins, broccoli also contains good amount of chlorophyll, which is very sensitive to heat (when overcooking).
Bottom line: A few minutes is all it takes to lightly cook most of the veggies from the brassica family, while maintaing their levels of vitamin C. And, as bonus, I should mention that you can say ADIEU to the gas-producing compound found in this soup (of course, from the broccoli).
I personally prefer to steam them as I find steaming is one of the healthiest and quickest ways to enjoy broccoli (make sure you keep the steaming water as well in order to take all its nutrients) properly.
Coconut milk is another ingredient I love using in most of my creamy soups. The creaminess from the coconut milk, the robust flavors from the leek, onions and garlic and the green color from broccoli mixed all together make this soup more than just a “healthy” – I dare to say it is “healthy and DELICIOUS”!
The pinch of red Cayenne pepper really makes the flavours pop and gives you a nice, warm zing with every spoonful.
I used pumpkin seeds and croutons to keep me full for some time and to compliment the soup’s rich taste. To me, this soup is all I need on those nights when I get to eat dinner way too late. I am very proud of the result and, therefore, I am happy to share with you not just another healthy bite, but deliciousness in one single plate.
So cozy up with this green broccoli soup right away. Can’t wait to hear what you think! :)
- 1 head of broccoli/800 g, cut into small florets and slice the stalk
- 1 leek (white and light green parts only), halved lengthwise
- 1 onion, peeled and finely chopped
- 2 cloves garlic, peeled and minced
- 1 cup (400 ml) coconut milk
- steamed water from the broccoli and leek
- a handful of pumpkin seeds
- croutons from a few slices of old bread
- 1 tbs of extra virgin olive oil
- 1 pinch cayenne
- chia seeds
- sea salt and pepper to taste
- First, rinse out the broccoli and cut it into large bite-size pieces. Cut off the stem and peel off the thick skin around it. Then cut the dark green top and the roots of the fresh leek and remove the outer leaves. Bring ¾ to 1 inch of water to a boil in a medium saucepan and put an Asian bamboo steamer on top. Put the broccoli and leek in the steamer, cover and let them steam for approximately 3 minutes.
- Once the veggies (broccoli and leek) have softened, place them in a blender or food processor and blend on high speed until completely smooth (where add the steamed water from the broccoli and leek, coconut milk, cayenne, salt and pepper to taste). Thin with extra steamed water if it’s too thick.
- In a medium saucepan, add olive oil over medium-low heat. Add the chopped onion and garlic and sauté them for 2 minutes. After blending the veggies, add them to the saucepan and let them simmer for 5 more minutes.
Serve it immediately in plates or bowls with extra coconut milk, pumpkin & chia seeds and croutons. Or go ahead and serve it with your favorite choice of seeds for an extra twist. Enjoy it & stay healthy!
Get creative, use the ingredients you have at hand but make sure you "cook it fit".
- Broccoli: Health Benefits, Risks & Nutrition Facts
- What are the health benefits of broccoli – MNT Knowledge Center