Broccoli, Leek & Pine Nut Soup

Broccoli, Leek & Pine Nut Soup

10 June 2017 by Caitlin Armit

Broccoli soup is one of my favourites!

I recently posted a photo on Instagram and Facebook of one of my favourite soups and it’s been quite a hit so I thought I would share with you this simple recipe. It might not be the prettiest looking soup you’ve ever seen but you can add this winter warmer to your recipe collection because it’s super easy to make and is highly beneficial for your health.

Ingredients:

  • 1 tablespoon coconut oil
  • 1 brown onion, finely chopped
  • 3 or 4 garlic cloves, crushed or finely chopped
  • 1kg broccoli, trimmed, cut into small florets
  • 4 cups vegetable stock
  • 1 leek – finely chopped (white part only)
  • 1/3 cup pine nuts

Method:

  1. Heat oil in a large saucepan over medium-low heat. Add onion and garlic. Cook, stirring, for 8 to 10 minutes or until soft.
  2. Add leek, broccoli, stock and 2 cups water to pan. Cover and bring to the boil. Reduce heat to low and simmer, covered, for 15 to 20 minutes or until tender. Remove from heat.
  3. Meanwhile, heat a small frying pan over medium heat. Dry-fry pine nuts, stirring, for 3 to 4 minutes or until golden. Add to soup.
  4. Using a food processor or stick mixer to process soup, in batches, until smooth. Season with salt and pepper.
  5. Return soup to pan. Stir over low heat for 8 minutes or until warmed through. Ladle into bowls and serve.

Why Broccoli?

In Traditional Chinese Medicine, foods are categorised by their flavour (sweet, sour, bitter/acrid, salty, pungent) and their temperature (hot, warm, neutral, cool and cold).

Broccoli has a cooling effect on the body which in this recipe is somewhat countered by the fact that it’s cooked and consumed warm. It is sweet and bitter, making it a tonic for the digestive system with regards to appetite and nutritional value. It’s primary benefit in TCM is for the Spleen, the Liver and for nourishing blood. Broccoli is a great source of fibre, B1, B3, B6, vitamin E, manganese, magnesium, potassium, omega 3 fatty acids, protein, zinc, calcium and iron – that’s just to name a few!

Leeks, on the other hand, have a warming effect on the body. They are sweet and pungent, with the primary action of moving qi in the Liver and Stomach. Leeks are closely related to onions, garlics, and shallots but their flavour is more mild. Also packed with vitamins, minerals and fibre, leeks can be easier to digest than garlic and onions and can be greatly beneficial for healthy blood.

Give it a go and let me know what you thought of the recipe. Some like it with a piece of buttery toast on the side, or you can garnish it with more roasted pine nuts.

 

Antioxidant properties of green broccoli andĀ purple-sprouting broccoli under different cooking conditions

 
Categories: Brisbane Chinese Dietetics Blog | Digestive Health Brisbane

 
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