Everything about this soup I crave and love – the flavors the textures, the green color. When I first created this soup I was eating it for my middle meal and dinner for about three days in a row with a slice of my Humble Seed Loaf. I couldn’t get enough! This soup is loaded with anti-inflammatory and plant healing ingredients along with detoxification compounds.
Sulforaphane found in the cruciferous family of vegetables is poisonous to insects, as it is the plant’s defense mechanism, however, it is incredibly vital to humans. Sulforaphane is released when we chew or crush cruciferous vegetables such as kale, broccoli, radish, daikon, cabbage, boy choi, brussel sprouts, and even wasabi! Clinical research shows it has a profound effect at reducing inflammation in the body and it activates out Nrf2 pathway. This is our bodies major detoxification pathway. It targets oxidative stressors and controls over 200 genes in our body. In addition, broccoli sprouts contain one hundred times more sulforaphane than any cruciferous vegetable . I have added in mustard powder to this soup. Research shows sulforaphane is heat sensitive, however its precursor enzyme myrosinase is not. This means we can convert the precursor into sulforaphane and reap the benefits! BONUS! Okay, bio-chemistry class dismissed!
Another ingredient in this soup aside from all of the healing veggies I have incorporated is Turmeric. This spice has been used for centuries in Ayurvedic medicine and traditional Chinese Medicine due to its active compound curcumin. It’s used for detoxification, digestion, anti-inflammatory and to heal the body. It also helps to improve bile flow in our bile ducts which cleanse the liver, helps to balance cholesterol levels and increases circulation in the body. There’s also plenty of fiber to help feed your good gut buddies in your microbiota and probiotics too such as garlic, onion, and leek. When I need an immunity boost this soup is definitely my go to.
- 1.4kg 6 Cups Vegetable Broth
- 350g 2 Cups Zucchini, chopped
- 280g 2 Cups Cauliflower, chopped
- 200g 2 Cups Leek, light colored part only, sliced
- 180g 2 Cups Broccoli Florets
- 170g 1 Cup White Onion, chopped
- 135g 1 Cup Celery, chopped
- 30g 1 Cup Kale Leaves, stems removed
- 30g 1 Cup Spinach Leaves
- 30g 2 Tbsps Coconut Oil or Avocado Oil
- 20g ½ Cup Fresh Parsley, chopped
- 16g 4 Garlic Cloves, chopped
- 4g ½ Tbsp Mustard Powder
- 2g 1 tsp Ground Cumin
- 2g 1 tsp Turmeric Powder
- 2g 1 Tbsp Fresh Rosemary (or ½ Tbsp dried)
- 6g 1 tsp Unrefined Salt
- Cracked Black Pepper to taste
- 1g ½ Fresh Chili, chopped
- 100g ½ Cup Avocado, cubed
- 30g 3 Tbsps Almond, chopped
- 15g 1 Tbsp Olive Oil
- 10g 3 tsp Leek, green colored part only, thinly sliced
- 3 Sprigs Fresh Parsley
- On the stove on medium heat in a large pot, melt the oil.
- Add in onion, leek, garlic, and chili (optional). Stir for 4 minutes with the lid on.
- Add in zucchini, cauliflower, broccoli, celery, and rosemary, stir for a few minutes.
- Add in the turmeric powder, mustard powder, and ground cumin. Stir for 5 minutes with the lid on.
- Add the broth into the pot and bring to a rolling simmer.
- Add in kale, spinach, parsley, salt, and pepper. Turn off the heat.
- Place half of the soup into a blender and blend until smooth. Pour back into the pot and stir well to combine.
- To serve, top with the avocado cubes, sliced leek, chopped almonds, parsley sprigs and drizzle with some extra virgin olive oil.
Storage: This soup keeps in the fridge for up to one week, or freezer up to two months and the deep freezer for three months. Once soup is made allow to cool completely and then freeze in batches for quick and easy nutritious detox and heal soup.