Dinner/ Lunch/ Plant-Based/ Recipes/ Vegan

Broccstar Soup

healthy-recipes-broccstar-soup-cruciferous-broccoli-cauliflower-kale-zesty-life

Legendary flavour

This incredibly simple soup will make you look and feel like a brocc’ star in the kitchen! Starring a variety of different cruciferous vegetables such as broccoli, cauliflower and kale, this soup is rich in nutrients, including several carotenoids, vitamins C, E, and K; folate; and a good dose of minerals. The frontman in this lineup of nutrients is glucosinolates, frequently examined for their anticancer effects.

Eat clean, train mean, live green

Like most busy professionals and athletes, you’re tired at the end of a long day and want food on the table, NOW! The most affordable and healthy way to eat is to cook for yourself, so I recommend doing some weekly meal prep for the days you’re just too busy or too tired to think. Our bodies need energy to keep moving and this recipe is a great way to fuel your life!

This recipe is also great for the newbie vegans, as meal prepping is a great way to stick to a healthy plant-based lifestyle.

Nutritional Highlights

Broccoli – Broccoli is full of free-radical fighting Vitamin C and is a good source of phytonutrient flavonols, particularly endurance-enhancing Quercetin.

Cilantro – Cilantro is one of the richest herbal sources for vitamin K; provide about 258% of daily recommended intake. Vitamin-K has a potential role in bone mass building. —recovery faster from injuries!

Cauliflower – This versatile vegetable is not only low in calories but also packed with vitamins and minerals. Rich in the vitamin C, Cauliflower helps athletes with tissue growth and repair in all parts of the body.

Garlic– Full of bone-healthy manganese and cell-protecting antioxidants, mood-boosting Vitamin B6 and immunity-strengthening Vitamin C.

Kale – For athletes, the iron in Kale will transport oxygen to various parts of the body. The Vitamin B6 in Kale will help maintain healthy nervous and immune systems.

Spinach – One of the most nutrient-dense foods on the planet, this endurance enhancing leaf is full of iron, contains cancer fighting antioxidants, Vitamin A, Vitamin K, and 40% of your magnesium requirement daily. Whoa yeah baby let’s get it on!

Kidney Beans – Rich in powerful muscle-repairing protein, digestion-improving, blood-sugar stabilizing and blood cholesterol reducing fibre, anemia-fighting iron and immunity-boosting zinc.

Jalapeños – Jalapeños are full of metabolism-boosting, pain-relieving and cancer-fighting capsaicin, digestion-aiding fibre and immunity enhancing vitamin C.

Onions – Loaded with cancer-fighting and heart-disease stopping folate, mood-boosting Vitamin B6, fluid-regulating potassium.

Quinoa – Essential nutrients for muscle recovery, one cup of quinoa delivers minerals, fiber, antioxidants, enzymes, all nine essential amino acids and nine grams of protein, making it one of the most complete foods in nature. Iron-rich quinoa helps the body produce energy and helps the blood deliver oxygen to muscles. Particularly critical for female and endurance athletes who are often iron-deficient.

Pumpkin Seed Butter – Full of anemia-fighting iron, immunity-boosting zinc, recovery-accelerating magnesium and mood-boosting tryptophan.

Cumin – Full of red blood cell producing iron and copper, immune-boosting and digestion-regulating zinc, blood pressure and heart rate controlling potassium, and free-radical fighting manganese.

Nutritional Yeast – Rich in complete protein with all nine essential amino acids, packed with red blood cell-building, bone-healthy and mood-boosting Vitamin B12, and digestion-aiding fibre.

Apple Cider Vinegar – Raw, organic and unpasteurized apple cider vinegar looks cloudy, but it has a rainbow of benefits. Loaded with raw enzymes and gut-friendly bacteria Apple Cider Vinegar promotes health and healing balances your pH, increase good gut bacteria and helps control your weight.

Pink Himalayan Salt – Containing at least 84 naturally occurring trace elements in their natural mineral form, the benefits of natural Himalayan Crystal Salt range from Regulating the water content throughout your body and promoting healthy pH balance in your cells to preventing muscle cramping and aiding in proper metabolism functioning.

Avocado – Full of brain-healthy omega-3 fatty acids, inflammation reducing antioxidants, and blood pressure reducing potassium (30% more than a banana!).

Broccstar Soup

Print Recipe
Serves: 10 Cooking Time: 60min

Ingredients

  • 2 tbsp coconut oil
  • 1 jalapeño
  • 1 small red onion
  • 3 garlic cloves
  • 1 large bunch broccoli (approx 1lb)
  • 1 large bunch cauliflower
  • 2 large handfuls kale
  • 2 large handfuls spinach
  • 1 large bunch cilantro with stalks
  • 1 bunch spring onions
  • 6 cups water
  • 1/4 c nutritional yeast flakes
  • 2 cups thoroughly-rinsed kidney beans
  • 2 tbsp ground cumin
  • 2 tbsp pumpkin seed butter
  • 1/8 c apple cider vinegar
  • 1/2 tbsp pink himlayan salt
  • 1 tsp fresh cracked pepper
  • 1 cup quinoa

Instructions

1

Melt coconut oil In an extra large (preferably cast iron) pot

2

Roughly chop onion, garlic, jalapeño and cumin and add to the pot, stirring occasionally, until softened, 4 to 6 minutes.

3

Roughly shop broccoli, cauliflower, kale, cilantro and spring onion and add to the pot.

4

Add the spinach, beans and water; bring to a lively simmer over high heat. Reduce heat and cook until tender, about 8 minutes.

5

Stir in the nutritional yeast, salt, pepper, apple cider vinegar and pumpkin seed butter.

6

Blend

7

Now that everything has cooked down a bit, transfer the soup into your Vitamix. (You may need to do this in two batches, so have a second pot or pitcher handy.) Be careful if you do this while it's hot...

8

When your soup is blended evenly, you will have a much nicer, thick and creamy soup.

9

Now that you've blended your soup, transfer it back to the large pot and add your quinoa.

10

Cook on low heat for approx 45min.

11

To serve

12

Pour your soup into bowls and top with fresh avocado and a pinch of pink salt

13

Store the remaining soup in mason jars for quick meals.

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