Cook It Fit

How to cook more, eat better, and get fit

  • RECIPES
    • BREAKFAST
      • EVERYDAY
      • SMOOTHIES
      • SNACKS
    • LUNCH
      • MEALS
      • SALADS
      • SOUPS
      • PASTA
      • VEGETARIAN
      • VEGAN
    • DINNER
      • CHICKEN AND MEAT
      • FISH AND SEAFOOD
      • QUICK AND EASY
      • WOWFOODS
      • TACOS
    • DESSERT
      • BARS
      • CAKES
      • FRUITY
      • PANCAKES
  • HEALTHY TIPS
  • GET FIT
    • Monday Running Motivation: #MRM
    • Marathon Training
    • RACES
    • Reviews
    • New Years Resolutions
  • FAVORITE
  • About
  • WORK WITH ME

Creamy Broccoli Cayenne Soup

November 11, 2014 by Cris 6 Comments

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.

Creamy Broccoli Cayenne Soup
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.

Creamy Broccoli Cayenne Soup
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! 🙂

Creamy Broccoli Cayenne Soup

5.0 from 1 reviews
Print
Creamy Broccoli Cayenne Soup
Author: Cook it fit
Prep time:  10 mins
Total time:  10 mins
Serves: 4
 
Ingredients
  • 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
Instructions
  1. 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.
  2. 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.
  3. 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.
Notes
In case you don't use/find to buy coconut milk, get creative and use your favorite choice. I haven't tried it with normal milk, but I guess it should work very well.

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".
Wordpress Recipe Plugin by EasyRecipe
3.2.2885

Supporting Research

  • Broccoli: Health Benefits, Risks & Nutrition Facts
  • What are the health benefits of broccoli – MNT Knowledge Center

Sharing is caring!

  • Click to email this to a friend (Opens in new window)
  • Click to share on WhatsApp (Opens in new window)
  • Click to share on Facebook (Opens in new window)
  • Click to print (Opens in new window)
  • More
  • Click to share on Pinterest (Opens in new window)
  • Click to share on Pocket (Opens in new window)
  • Click to share on LinkedIn (Opens in new window)
  • Click to share on Reddit (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Tumblr (Opens in new window)

Related

Filed Under: LUNCH, QUICK AND EASY, RECIPES, SOUPS, VEGAN, VEGETARIAN Tagged With: broccoli, coconut milk, creamy soup, gluten-free, healthy, low-carb, side dish, winter

« Autumn Carrot-Coconut-Coffee Cake
Roasted Pumpkin & Apple Smoothie »

Comments

  1. Claudia says

    November 11, 2014 at 5:08 pm

    Arata súper,felicitari

    Reply
    • Cris says

      November 11, 2014 at 5:21 pm

      Multumesc frumos Claudia! 🙂

      Reply
  2. Otilia says

    December 1, 2014 at 1:56 am

    This looks brilliant. Will try it soon! 🙂

    Reply
    • Cris says

      December 1, 2014 at 6:21 pm

      I am so glad to hear that. Thank you Otilia 🙂 Yes, do it and let me know please how it goes. Cheers

      Reply
  3. Anda says

    January 23, 2015 at 8:18 pm

    Ce bine suna! 🙂 De abia astept sa o incerc.

    Reply
    • Cris says

      January 23, 2015 at 8:21 pm

      Multumesc mult Anda! Sa imi spui cum ti-a iesit si placut.

      Reply

Leave a Reply to Cris Cancel reply

  • Email
  • Facebook
  • Instagram
  • Pinterest
  • RSS

23 Proven Habits to Eat Healthier

10 Swaps That Improved My Health

My Top 5 Reasons to Start Doing Planks Every Day

My Top 5 Reasons to Start Doing Planks Every Day

10 Swaps That Improved My Health

Top-10-Foods-Youll-Never-Find-In-My-Refrigerator

Archives

Treat yourself

Spicy Tuna Taco with Black Beans and Corn
Brussels Sprouts Soup
How I Cook Quinoa
No Added Sugar Watermelon Mint Lemonade
Acai Granola Bowl

Sweet Tooth

Toasted-Hazelnuts-Dark-Chocolate-Granola-1
Vegan Cocoa Pancakes
Crispy Oatmeal Raisin Cookies4
Pomegranate Dark Chocolates
Easy Apple Muffins To Make

How To Prepare for your First Half-Marathon

Cris
my finding vegan gallery

What’s hot

active life asparagus avocado banana before workout meal breakfast routine chickpeas Clean Eating comfort food delicious desserts & sweets feta cheese fitness ginger gluten-free Greek yoghurt health healthy Healthy Eating Healthy Tips lentils low-carb lunch main course Monday Running Motivation morning routine motivation mushrooms naturally sweetened Nutrition one runner's food pack for lunch quick and easy quinoa roasted pumpkin rolled oats running Running Tips side dish spinach summer tips for beginner runners trail running vegan winter

Take note

The advice and information contained in my blog is a product only of my experience, opinion and my understanding of the learning I have undertaken. I strongly urge you to seek information from other professional and scientifically reliable sources. I have quoted sources and resources when I have been able. Cook it fit (2020)

FOLLOW

  • Email
  • Facebook
  • Instagram
  • Pinterest
  • Twitter

Welcome to Cook It Fit! Since June 2014, this blog has been the place for me to inspire and support you to make healthy lifestyle changes that last – with simple, delicious recipes and tips on how to make healthy choices every day. Though I'm now a certified nutrition coach, the information here is not intended to substitute the professional medical advice.
Stay healthy & be happy, Cris

fitness motivation

My 5 Top Reasons to Start Running Now
Running-NEWS-and-Tidbits
A Love Letter to BROOKS
My First-Time Yoga Experience

recipes

Salmon, Quinoa & Asparagus with Lime Thyme Sauce
FIT Deviled Eggs
Trigrano Rice with Black Lentils
Three Reasons Why You Should Make This Crazy-healthy Burger

Copyright © 2021 · Foodie Pro Theme by Shay Bocks · Built on the Genesis Framework · Powered by WordPress

loading Cancel
Post was not sent - check your email addresses!
Email check failed, please try again
Sorry, your blog cannot share posts by email.