At the end of a weekday, time is short and so are ingredients. Let’s look at how to make a healthy version of Broccoli Soup on a weekday in fewer than 20 min, provided you have pre-made vegetable stock (You can use those stock cubes from the supermarket if you don’t have homemade stock)
Things to grab from the fridge:
- Small head of Broccoli cut into florets (1 cup)
- Yoghurt – 2 tablespoons (Low fat if going for healthy option) OR
- Fresh Cream – 1 or 2 tablespoons (for a creamy, I don’t have to care about the waistline now option)
Things you need from the pantry:
- Garlic pods – 2
- Onion – Small
- Olive oil- 1 tablespoon (if using)
- Salt and Pepper
Method using homemade stock:
- Heat two cups of stock in a stock pot.
- Once you switch the stove on, wash and cut the broccoli, just keeping the head.
- Once the stock starts to simmer, throw a handful of florets in (about a cup), season well and simmer further for 7 mins or until the florets turn a bright beautiful green.
- Take off the stove, add low fat yogurt (or milk) and blitz in a blender.
Check seasoning and enjoy with brown bread and no guilt.
Method using stock cubes:
- Warm the olive oil in a stock pot and sauté onions and garlic
- Once heated through and transparent, bring two cups of water to simmer and add half a veg or chicken stock cube for flavor. (The vegetable stock cubes taste good – but remember, there is a lot of sodium in it. So season at the very end after the soup is done)
- Once the cube dissolves, add the broccoli, wait until it turns a beautiful green color, 5-7 minutes depending on the size of florets
- Turn off stove and add cream. Give it a good stir.
- Season, take it off the stove and blitz when cool.
Serve with warm bread
Note: You can season this soup to your liking, sprinkle nutmeg or cumin, increase garlic or crumble cheese on top. This is a soup for all moods :)
Health Benefits of Broccoli:
- Broccoli is a very low calorie vegetable- 34 calories per 100 g.
- It is rich in dietary fiber, minerals, vitamins, and anti-oxidants.
- Prevents cancer, maintains a healthier nervous system (Diabetic Friendly), regulates blood pressure, Reduces cholesterol, dieting (rich in fiber which prevents digestive problems and constipation, curbs overeating and maintains a lower and healthier level of blood sugar), helps with arthiritis, helps fight against flu causing viruses,reduces allergic reaction and inflammation
If you are currently taking blood thinning medication, it is recommended not to take excessive amounts of broccoli. Normal portions are still good for you. Drink copious amounts of water if you eat more that 2 cups of broccoli every day.