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This healthy broccoli soup is chock full of anti-inflammatory green vegetables and gut-healthy fiber.
The main ingredients of broccoli and kale are part of the cruciferous family, which is associated with a reduced risk of heart disease and cancer due to a high antioxidant content.
Green leafy vegetables are pretty much at the top of the list of anti-inflammatory foods.
Anti-inflammatory foods are important because they protect the body from damaging free radicals.
In this easy broccoli soup recipe, I’ve also included celery, which is high in gut-healthy roughage, and anti-inflammatory garlic and turmeric.
Turmeric is a spice that I cook with in almost everything. It is one of the best anti-inflammatory spices you can use, and the very best way to benefit from turmeric is to cook with it.
The carrot is in there for beta carotene (another anti-inflammatory antioxidant) and sweetness, while the lemon lends its fresh taste and alkaline effect.
The best part about this healthy broccoli soup is that it tastes amazing! It isn’t always easy to get a healthy green soup to taste good, but I think we’ve done it here.
Read on to learn more about how the taste comes together.
Perfectly balanced
According to the ancient wisdom of Ayurveda, a dish is perfectly balanced when it contains all six tastes: sweet, sour, salty, bitter, pungent, and astringent.
I can tell you that getting this balance right is the secret to incredible flavor, and this broccoli soup has it all!
The vegetables are a combination of sweet, astringent, and bitter tastes.
The addition of salt, fresh lemon juice for the sour taste, and pungent garlic, turmeric, and red chili completes the full array of six tastes.
It is this balance of flavor that “makes you want to take one spoonful after the next,” as my husband said of this soup.
I must admit that the last time I made this, I also went back to the soup pot twice for more.
Having a healthy soup that’s irresistible is a treasure when you consider how much nutrition there is in this soup.
Easy to make
This broccoli soup recipe is super easy to cook.
Chop the garlic, carrots and celery first.
Get the soup’s flavor base started by heating the ghee on medium heat, and very gently sautéing the garlic.
Whenever working with spices you always want to keep the heat on medium to low.
Once the garlic starts browning, add the turmeric and red chili powders and appreciate the beauty and aroma for 20-20 seconds.
Next, you add the chopped carrots and celery, along with the broth or water, and bring to boil.
As the first bunch of veggies boil, you can chop the broccoli and kale.
You’ll simmer until the carrots and celery are mostly cooked, then add the broccoli and kale, because the greens take less time to cook.
After about 20 minutes of simmering, blend coarsely using an immersion blender (or blender) to give it a smooth and creamy texture.
Vegan or nonfat options
It is very easy to make this soup vegan, or even fat-free.
Replace the ghee with olive oil, or just leave out the fat all together for an entirely non-fat soup.
For a non-fat version, simply add the garlic and powdered spices, along with the vegetables, to the broth and simmer.
Anti-inflammatory Broccoli Soup
Equipment
- saucepan
Ingredients
Step 1
- 1 tablespoon ghee
- 1 clove garlic
- 1/4 teaspoon turmeric
- pinch red chili or cayenne powder
Step 2
- 1 carrot chopped
- 2-3 stalks celery chopped
- 1/2 teaspoon salt
- 4 cups vegetable broth or water
Step 3
- 3 cups broccoli chopped
- 4 cups greens (kale, collards, or anything you have)
Step 4
- 1/2 lemon juice
Instructions
- Heat a medium saucepan on medium heat and add ghee. After the ghee melts, add the garlic and sauté briefly, until just starting to brown. Add the turmeric and red chili and sizzle for 20 seconds. Appreciate the color and aroma.
- Add the carrot, celery, salt, and water or broth, and bring to a boil. Reduce the heat to a simmer, and cook for 10 minutes, until the vegetables are starting to soften.
- Add broccoli and greens, and simmer for another 10 minutes, until the greens are well cooked. Turn off the heat.
- Use an immersion blender to coarsely blend the soup. Season with fresh lemon juice, and more salt to taste. * You could also use a regular blender, but be very careful when blending hot food. Be sure that you have a way for the steam to escape.
