Week one of detox did not go off as planned. We had unplanned dinners that popped up, and did not want refuse. As well, it was a busy week, training a new employee. Needless to say our eating habits could have been healthier. This recipe for Creamy Non-Dairy Broccoli Kale Soup is exactly the right way to get back on track. It is loaded with green stuff that is really good for you and it tastes great.
After reading a post that my friend Amy wrote about a healthy detox, I decided to add some new soups to our healthy January detox plan. Brassica plants are from the mustard family plants and include cauliflower, Brussels sprouts, broccoli, and cabbage. They are the vegetables that everyone seems to always turn their noses up at because their moms may have or still boil the heck out them before serving. Yuck! Brassica vegetables should be a superfood as they are loaded with nutritional goodness such as high amounts of vitamin C and fiber. They are good for us, friends, and you should be eating lots of them!
When I decided to start playing with recipes last week, I wanted this soup recipe to be rich in good healthy GI-tract ingredients as well as flavor. This recipe is super simple and takes about 30 minutes from beginning to table. To keep all the good stuff in each bowl of soup, I simmered the broccoli with a rich vegetable stock until only fork tender, and still bright green. Do not overcook the broccoli, or you will have a bowl of brownish soup, which not only you will turn your nose up at, but also everyone at the table well. As well when you boil the broccoli all the anticancer compounds are released. I added the kale during the last few moments and simmered until only lightly wilted as I wanted the gorgeous color as well as texture in each bowl.
Guess what, even though this soup is creamy, it is dairy free. No cream, no coconut milk, and no butter. I find if I blend vegetable soups in a blender, I get a nice creamy texture minus the added calories of cream or butter. Don’t get me wrong, I love nothing more than a cream based soup but when I am trying to cut back on calories I just give my vegetable-based soups a whirl in the blender before serving.
This soup is loaded not only with flavor but lots of healthy vegetables to help you get on the right track of eating lighter and healthier. Broccoli, onions, and garlic (which are great for keeping your immune system in check) and spicy red chilies make this a healthy bowl of goodness. Get up from your desk, and make a big batch today! Who said healthy couldn’t taste good?
** tip, when making a soup that I am ultimately going to blend, I do not pay attention to chopping my vegetables. I rough chop almost everything before cooking, after all, it is getting blended anyhow.
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Creamy Non-Dairy Broccoli Kale Soup
1 tablespoon olive oil
3 1/2 ounces yellow onion, roughly chopped
2 large garlic cloves
1 teaspoon kosher salt
1 red chili or more to taste if you like really spicy
1 lb broccoli florets
4 ounces carrots, roughly chopped
6 cups of vegetable stock
8 ounces of green kale, roughly chopped
In a large dutch oven heat the olive oil over medium heat.
Add the onion and carrots, stir and lower the heat to low. Cook until slightly soft, about 2 minutes.
While the onion is cooking, I place the garlic, salt, and chili into a mortar and mash to a paste. If you do not have a mortar, then use a knife to make a paste. Add to the onion, stir and cook for 1 minute. Do not over brown garlic or it will become bitter, and good out all the good stuff.
Add the broccoli, stir and cook for 2 minutes.
Add the stock, and keep the heat to a very low. Simmer for 15 – 20 minutes until fork tender.
Add the kale during the last couple minutes, stir and let simmer only until wilted. This will only take a couple minutes if that.
Remove from the heat, and let cool for 5 minutes.
In batches blend until smooth. Return the mixture to the dutch oven, and gently heat for a couple minutes.
Serve with a drizzle of olive oil and a sprinkle of paprika for color (and a little flavor).