Super power house Broccoli is the detox star of this tasty soup. Eat it by the bucket load for its detoxification, antioxidant and anti-cancer effects.
This delicious soup is a regular winter lunch time meal in our household and is especially good blended with kumera for a creamy texture, making it more palatable for my 5 year old.
When the ‘just cooked’ broccoli is whizzed up, it gives it a bright green colour making this a bowl of liquid super powers and is especially appealing if your child likes super heroes HULK or PJ Mask Gecko.
Broccoli’s Super Powers
Broccoli is my favourite detox vegetable due to its glucosinolates, phytochemicals, carotenoid lutein and it has excellent anti-cancer effects.
Sulforaphan, a type of glucosinolate, is the hero detox compound, which stimulates the body’s production of detoxification enzymes and exerts antioxidant effects. In particular, broccoli works to excrete the form of oestrogen which is linked to breast cancer.
Indole-3-carbinol, another type of glucosinolate, is the liver loving compound where it increases the livers ability to detox the toxins we consume and expose ourselves to. It also decreases the growth of papillomavirus and helps rid the body of Heli-cobacter pylori.
Furthermore, there are preliminary studies about its cancer fighting ability known to halt growth of breast and prostate cancer cells. The lutein content is also shown for its anticancer effects and is particularly concentrated in the retina of the eye, therefore working well to protect it from damage and keep our vision strong.
Broccoli has surprising 2.3 grams of protein, no bad for a vegetable, whilst low in calories. It’s very nutrient dense and rich in vitamin C and a good source of vitamins K, A, B6, E, folic acid, fibre and minerals phosphorus, potassium, magnesium.
Caution: Thyroid Conditions
Brassica and gointrogenic vegetables need to be cooked. In raw form they have a ‘goitrogen’ chemical which can interfere with thyroid function by blocking iodine absorption into the thyroid gland, and can potentially reduce TSH hormone production.
Dietary goitrogens are usually of no clinical importance unless they are consumed in large amounts or there is a coexisting iodine deficiency.
Brassica includes cabbage, broccoli, cauliflower, Kale, rocket salad, watercress, Bok Choy, collard greens, radish. Cooking these reduces the goitrogen in them.
Detox Green Soup Recipe
Using a flavoursome homemade bone broth gives this soup the depth of flavour and additional nutrient power, see my recipe here, otherwise choose a store brought option carefully and be mindful to choose a fresh option, anything in a box will have preservatives and potentially additives which is exactly what you want to avoid for the soups detox benefits.
Beef or Chicken Bone Broth – 1 litre (approx. 4 cups) (see bone broth recipe)
Tablespoon coconut oil or olive oil
1 large Broccoli – stalk and head.
1 leek or onion – chopped finely
3 gloves of garlic –chopped finely
2 stalks of celery –sliced thinly
1 large bunch of flat leaf parsley
1 large bunch of spinach
2 Tablespoon Savoury Yeast Flakes
1 Tablespoon ground coriander
1 Tablespoon ground cumin
1 Tablespoon dried mixed herbs
Salt and pepper to taste (I happen to like lots of pepper in mine).
1. Trim broccoli stalk of rough edges and woody end, cut the stalk into small cubes. Chop the broccoli head into bite size florets.
2. In large pot, heat oil and sauté garlic, leek, broccoli stalks and celery with salt.
3. Add 1 cup of broth simmer until just soft.
4. Mix in spices, dried herbs and yeast flakes, then add another 2 cups of broth.
5. Heat until bubbling then add broccoli florets, parsley, spinach and the remainder broth.
6. Heat soup until bubbling and cook for a short amount of time, less than 5 mins, so the broccoli is just cooked and has some crunch in it.
7. Season well with salt and pepper.
- If hypothyroid, ensure broccoli is well cooked.
- If you have sensitivity to broccoli, exchange it for 2 fennels.
- You may wish to add in other fresh green herbs, coriander etc
- Once cooked you may wish to blend with cooked kumera or potatoe for a creamy texture.
Murray, M. Pizzorno, J. Pizzorno, L. (2005). The Encyclopedia of Healing Foods. Atria, USA.