Louise’s Green Soup

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:

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!

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.

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 tipChopped broccoli on a chopping board to make soup

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!

Spicy Lentil & Coconut Soup

gluten-free, dairy-free, wheat-free, egg-free

A warming soup that can be as spicy as you fancy…

1 cup red lentils

1 tablespoon olive oil

1 glove garlic, chopped

1 onion, chopped

1 large green pepper, chopped

2 teaspoons grated ginger

1 teaspoon of finely chopped red chilli

1 teaspoon garam masala

1 teaspoon ground cardomom

1 tablespoon chopped fresh coriander

2 1/2 cups vegetable stock

2 1/2 cups tinned coconut milk

handful of coriander for garnishing

allspice, for garnishing

Cover the lentils with boiling water and leave to soak for 15 mins.  Heat the oil in a large pan then add garlic, onion, green pepper, ginger, chilli, spices and corainder and cook gently for 3-4 mins.

Add the drained lentils, stir well, add the stock and bring to the boil.  Reduce heat, cover and simmer for 20 mins.  Add the coconut milk, stir well and continue to cook for 45 mins.

Garnish with the coriander and allspice, serve and enjoy!

Recipe from”Vegetarian Cooking” by Jo Anne Calabria (Murdoch Books).