Broccoli is one of the best veggies in my opinon. Tasty, adaptable and full of awesome nutrients that our bodies just love. Steamed, roasted, raw or added to soups and stews, this member of the nutrient-dense cruciferous family is always a super star.
Having said that, I think the worse two soups I’ve ever been given are broccoli based. One was thin, watery and tasted more like spinach. Which is a vegetable I love, but not weak spinach water! The other was too thick but not well cooked or blended. And had a lot of watery potato added in to the mix. I had always said it’s impossible to make bad soup; after this I say it’s nearly impossible!
This recipe is neither watery nor lumpy in any way. It’s packed full of flavour and, when well blended, has a smooth, creamy texture.
The secret to creating a smooth, flavoursome base is ground almonds. And a bay leaf to add a deep, savoury taste. Almonds not only add texture but contain healthful polyunsaturated fats that support health, particularly heart health. These nuts are unroasted and even though they end up in a bubbling pan, the temperature will never go high enough to oxidise the fatty acids.
If you have to avoid nuts due to an allergy or intolerance, a medium-sized potato will act as a thickening agent. Add it from the beginning of the cooking process to ensure it’s well cooked. I’d definitely use bouillon or stock instead of water if you’re using the potato to make sure there’e enough flavour in the base.
I don’t add any herbs to this recipe, apart from a scattering of chives to garnish. You could add some thyme or a little sage if you like. For me, the garlic provides a enough flavour along with salt and pepper. Garlic is also known to be good for heart health, as well as gut health and the immune system. I’ve just included two cloves, but it can carry more if you’re a garlic fan. Vampires beware!
To make get the most of the healthful phytonutrients bound up in broccoli, chop it 30 minutes before you add it to the pan. Enzymes are released when the stem and florets are cut which unlock the awesome phytonutrients held in the cells, making the ‘bioavailable’ ie: in a form the body can absorb. This means that once the broccoli hits your intestines, the healthful nutrients can be easily absorbed into the blood stream.
The phytonutrients in broccoli and other cruciferous vegetables are known to have powerful anti-oxidant properties that help reduce oxidative damage. This helps to reduce chronic inflammation, the root of all long term health conditions. The sulfuretin found in cruciferous veg are particularly powerful against cancer. They are also currently being investigated as a potential treatment for myelin repair in multiple sclerosis, which would be amazing. Even more reasons to eat this awesome green vegetable.
I do hope you enjoy this tasty soup. You can serve is a tasty lunch or tart it up with broccoli sprouts and crispy chickpeas for a dinner party starter. Do let me know how you get on.
Ingredients
Method
- Finely chop the onion. Separate the broccoli stems from the florets. Remove any tough outer layers of the stem, then finely chop the inner stem/smaller stems. If you are using the potato instead of ground almonds, peel and finely dice the potato.
- Add the chopped onion, broccoli stem and potato (if using) to a large pan along with the bay leaf and 2 tablespoons of water
- Saute over a medium heat for 5 minutes, stirring from time to time to stop the veggies sticking to the base of the pan. Add a little extra water if needed.
- Grate the garlic then add to the pan and continue to saute for another 2 minutes.
- Stir in the ground almonds (if using) and add 400ml of the vegetable stock or water. Bring to the boil then leave to simmer with the lid on for 5 minutes.
- Whilst the base soup is simmering, dice the courgette and chop the broccoli florets into small pieces.
- Add the courgette and the broccoli to the pan along with the remaining 200mls of stock/water. Bring back to the boil then reduce the heat and simmer with the lid on for 15 minutes.
- Remove the lid and check if the veggies are soft. If they're still a little firm, pop the lid on and continue to simmer for a few more minutes. Once the veggies are soft, remove from the heat and leave to cool for a couple of minutes.
- Remove the bay leaf and carefully pour the soup into a blender jug. Blitz until smooth and thick. Alternatively use a stick blender directly in the pan.
- The mix should be thick and gloopy. Add enough dairy-free milk to achieve the consistency you desire (you might not want the full 100ml so add a little at a time and stir in until you're happy with the thickness). Reheat gently. Season with salt and pepper.
- Serve with a few sliced almonds, a scattering of chopped chives and pinch of fresh black pepper.
- Keep any leftover in an air-tight container in the fridge for up to 4 days. Can be frozen.
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