It’s officially soup season! Yes, the chill is in the air and nothing says warm me up like a wholesome bowl of homemade soup! Similar to smoothies, soups are another great way to sneak more veggies into your diet. It’s also a great meal to make using produce that is in season, so what better way to welcome winter than with a boost of broccoli! If you’re not sure about what is in season (and you live in Australia), make sure you check out Seasonal Food Guide Australia. I’ll be touching on eating for the seasons in another post to follow soon.
So, back to broccoli! This recipe is one of my favourites to make during the winter months either during the week or on a Sunday in a big batch which can then be frozen and stored for later. It’s also perfect for those nights when I don’t have time to cook a big meal, but need a nutritional hit that satisfies. It’s the perfect comfort food, and one you definitely don’t need to feel guilty about eating, since it’s so packed full of nutrients. Broccoli is obviously the star of the show here, and has a lot to boast about – full of beautifying chlorophyll (essentially the ‘life blood’ of all plants), vitamin C, magnesium, potassium, fibre and calcium! Think better skin, stronger bones, healthy blood and anti-ageing benefits. Even better, for any mums-to-be out there, broccoli is also a good source of iron and folate, important for healthy fetus development, and helping your body win at a cellular level.
I am fortunate to be a big lover of all things green, (maybe except for brussels sprouts which I’m still working on!) and even as a kid, I absolutely loved broccoli. But I know a lot of people who don’t quite jump at the chance to eat it. It’s not hard to see why…A member of the brassicas family, broccoli can leave you feeling a bit like a balloon and smell less than tasty (think sulphuric gas) IF it’s not cooked properly. That is, overcooked. One thing I’ve learnt on this endeavour is that these beauties only need 5 minutes or so when cooking so as to retain as much of its nutritional qualities as possible. Doing so means you dramatically reduce the ‘effects’ of this little powerhouse. Basically the crunchier the better!
So if you’re not the biggest fan, let me assure you, this soup really does deliver. The addition of the potatoes and coconut milk adds a nice and creamy texture to it and once it’s all blended down, it really helps the overall deliciousness of the dish!
I like my soups a little thicker, so just add more stock or some water if you prefer it to be ‘soupier’. Bon A petit!
- 2 Tbs coconut oil
- 2 medium-large garlic cloves, smashed and chopped
- 1 brown onion, chopped
- 1 leek, sliced
- 1 celery stalk, sliced
- 2 small potatoes, cubed
- 1L (4 cups) additive free vegetable stock
- 3 heads of broccoli, stems included, chopped
- ¼ cup coconut milk
- ¼ cup fresh parsley leaves, torn
- Salt and pepper to season
- ½ tsp Cayenne pepper
- Melt the coconut oil in a large saucepan over medium heat. Sauté the garlic, onion and leek together until onion becomes translucent and soft.
- After about 5mins, add the celery and potatoes. Cook, stirring occasionally, and add the vege stock and coconut cream.
- Cover saucepan partially. Bring to the boil and then reduce heat to a simmer for about 10mins. Season with salt and pepper.
- Once the potatoes have started to soften, throw the broccoli in to cook for another 5mins, or until broccoli is nice and green/tender. Don't overcook them.
- Turn off the heat and leave saucepan uncovered for 5mins to cool slightly. Stir in some of the fresh parsley while soup cools down.
- In batches, blend soup in a high speed blender until smooth, pouring each batch into a big serving bowl or another saucepan which can be reheated if need be.
- Ladle soup into bowls
- Serve with sprinkling of cayenne pepper and fresh parsley