So many broccoli stalks! This was the inspiration behind this recipe. I would often have a lot of stalks left over after using the broccoli florets–so I ended up making this soup. Feel free to use both parts of the broccoli in this recipe.
3 tbs. extra virgin oil
1 cup chopped white onions
3 garlic cloves—chopped
4 cups broccoli—chopped
2 cups cubed potatoes
½ tsp. salt
½ tsp. black pepper
8 cups water
3 vegetable bouillon cubes—or to taste
Heat oil in a medium-large size soup pot over medium heat. Add chopped onions and garlic and sauté briefly—1-2 minutes. Add broccoli stalks, potatoes, salt, and pepper cook for about 5 minutes, stirring occasionally. Add water and bouillon cubes, bring to a boil and cook on high heat for approximately 30 minutes—or until veggies are completely tender. Transfer soup to a blender (or use an immersion blender). Be sure to leave the lid partially open to release the heat of the soup when blending. Begin to blend on a low speed gradually increasing until mixture is thoroughly blended, creamy and smooth. Transfer back into the soup pot and cook on medium heat for another 5 minutes. Serve warm or hot. Makes approximately 10 cups. Enjoy!
Health Benefits of Broccoli
When it comes to great-tasting nutrition, broccoli is an all-star food with many health benefits.
- Cancer Prevention: Broccoli contains glucoraphanin, which the body processes into the anti-cancer compound sulforaphane. This compound rids the body of H. pylori, a bacterium found to highly increase the risk of gastric cancer. Furthermore, broccoli contains indole-3-carbinol, a powerful antioxidant compound and anti-carcinogen found to not only hinder the growth of breast, cervical and prostate cancer, but also boosts liver function. Broccoli shares these cancer fighting, immune boosting properties with other cruciferous vegetables such as cauliflower, Brussels sprouts and cabbage.
- Cholesterol Reduction: Like many whole foods, broccoli is packed with soluble fiber that draws cholesterol out of your body.
- Reducing Allergy Reaction and Inflammation: Broccoli is a particularly rich source of kaempferol and isothiocyanates, both anti-inflammatory phyto nutrients. Research has shown the ability of kaempferol to lessen the impact of allergy-related substances on our body. Broccoli even has significant amounts of omega 3 fatty acids, which are well know as an anti-inflammatory.
- Powerful Antioxidant: Of all the cruciferous vegetables, broccoli stands out as the most concentrated source of vitamin C, plus the flavonoids necessary for vitamin C to recycle effectively. Also concentrated in broccoli are the carotenoids lutein, zeaxanthin and beta-carotene, other powerful antioxidants.
- Bone Health: Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis.
- Heart Health: The anti-inflammatory properties of sulforaphane, one of the isothiocyanates (ITCs) in broccoli, may be able to prevent (or even reverse) some of the damage to blood vessel linings that can be caused by inflammation due to chronic blood sugar problems.
- Detoxification: Glucoraphanin, gluconasturtiin and glucobrassicin are special phytonutrients that support all steps in the body’s detox process, including activation, neutralization and elimination of unwanted contaminants. These three are in the perfect combination in broccoli. Broccoli also contains isothiocyanates (which you read about in inflammation) which help control the detox process at a genetic level.
- Diet Aid: Broccoli is a smart carb and is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating. Furthermore, a cup of broccoli has as much protein as a cup of rice or corn with half the calories.
- Alkalizes Your Body: Like many vegetables, broccoli helps keep your whole body less acidic, which has a host of health benefits. Read the dangers of an over acid body at: Balance Your Body.