Louise’s Green Soup
This delicious recipe comes from nutrition student Louise North. It’s a simple, 5-ingredient soup, packed with Good Stuff including:
– Fibre
Broccoli and leek provide plenty of soluble fibre. Gut bacteria ferment this fibre and produce short-chain fatty acids. These fatty acids are vital fuel for cells lining the gut. Clever, eh!
– Quercetin
Broccoli (and other dark green veggies) contain quercetin, a powerful anti-inflammatory flavonoid. Research shows quercetin to be useful in managing inflammation, particularly when associated with obesity, and allergic reactions.
– Glucosinolates
Broccoli comes up trumps again with its high levels of glucosinolates – sulphur containing compounds found in cruciferous vegetables. Glucosinolates are activated by an enzyme called myrosinase which converts them into isothiocyanates and indoles. Both these compounds support hormone biotransformation pathways in the liver and can be helpful for managing oestrogen levels.
Quick tip
The enzyme myrosinase is activated when cruciferous veggies like broccoli are chopped and diced. Let the diced broccoli sit for 10-15mins before adding it to the soup to give the enzyme time to work more effectively.
Ingredients (makes 4 servings)
2 large leeks
1 large head of broccoli
1 large onion
25g butter OR 1 tablespoon olive oil
1 litre veg stock
Wash and chop the leeks and onion. Chop the broccoli, including the stalk – no stalk wasting here! In a large pan gently heat the butter/oil and sweat the leeks and onion until soft. Add the stock and allow to simmer for ten minutes. Add the chopped broccoli and simmer until it’s al dente: cooked but not mushy. Allow the soup to cool slightly then blend until smooth – or leave a few bits in, the choice is yours!
