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CARE Recipe: Pureed Broccoli Soup

This soup exemplifies nutrient density – all the way down the ingredient list to cilantro. Cilantro and the dried seeds it produces (coriander) are being studied for their potential to regulate insulin secretion, lower cholesterol, and reduce inflammation.

  • Total Time: 55 minutes
  • Yield: 6 1x

Ingredients

Scale
  • 6 garlic cloves, minced
  • 1 tablespoon extra virgin olive oil
  • 1 onion, chopped
  • 4 carrots, sliced
  • 6 celery stalks, sliced
  • 1 medium sweet potato, unpeeled, chopped, (3″ dia)
  • 1/2 teaspoon cayenne pepper
  • 4 cups low sodium vegetable broth
  • 4 cup broccoli, chopped
  • 3 cup white beans, drained, (2, 15oz cans = 3 cups) (any variety can be used)
  • 2 cups shelled edamame (thawed)
  • 1 cup green peas (fresh or frozen)
  • 1 cup shredded parmesan cheese
  • 1/2 cup fresh cilantro, minced

At the time of serving

  • 6 wasa crispbread, 1 per portion, crumbled
  • 1 avocado, 2 tbsp diced per portion

Instructions

  1. Carefully crush garlic cloves using the back flat side of a large knife. Remove the peel and dice. Set aside.
  2. In a medium stockpot (4-6 qt), heat oil over medium-high heat. Add onion. Sauté until onion is translucent (about 8 minutes).
  3. Add carrot, celery, sweet potato, spices and broth. Bring to a boil. Reduce heat and simmer for 15 minutes.
  4. Add garlic, broccoli, northern beans, and edamame. Simmer an additional 5 minutes. Remove from heat.
  5. Using an immersion blender (or blender or food processor), carefully blend 3/4 of soup until smooth – leaving 1/4 unblended for texture (do in small batches – soup is very hot).
  6. Add green peas, cheese, and cilantro. Stir until cheese is melted and peas are heated thoroughly.
  7. At the time of serving, top with crispbread and diced avocado.

Notes

  • The bioactive compounds that make broccoli and cruciferous vegetables so healthy are sensitive to heat.
  • Therefore, it is recommended to cook these vegetables as lightly as possible.
  • Pureed soups and chopping them very small help make the taste and texture more desirable.

Nutrition

  • Calories: 468
  • Sugar: 9g
  • Sodium: 480mg
  • Fat: 14g
  • Saturated Fat: 3g
  • Trans Fat: 0g
  • Carbohydrates: 63g
  • Fiber: 19g
  • Protein: 26g
  • Cholesterol: 9mg

Keywords: nutrient rich soup

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