5-Ingredient Broccoli Soup

This quick and healthy soup combines a small number fresh ingredients with pantry staples, so it is easy to prepare. Exact measurements aren’t important (if the soup is too thick, thin out with more broth or milk; too thin, add more vegetables). Adding spinach to this soup before blending is highly recommended – it will boost the nutrients, and give the soup a vibrant green colour.

Ingredients

1 tbsp. olive oil
1 large onion, chopped (about 2 cups chopped)
2 medium regular or red-skinned potatoes, diced (about 3 cups cubed)
1 large bunch broccoli, chopped (flowers and stalks; about 6 cups, chopped)
5 cups broth (chicken or vegetable)

Directions

Heat the olive oil in a large pot over medium heat. Add the onion and saute until softened (3 to 5 minutes). Add the potatoes and broccoli and saute for 2 minutes. Add the broth and bring to a simmer. Partially cover and simmer until the vegetables are tender (about 15 to 20 minutes).
Working in batches, puree the soup in a blender. You can also use a food processor fitted with the metal blade, or a hand blender, but your soup won’t be as smooth.
Taste, and season with pepper (definitely!) add salt (maybe not, depending on your broth).

Variations and Serving Ideas

Stir in fresh (or frozen, thawed) spinach before blending
Use a sweet potato instead of regular potato
Top with sharp cheddar cheese or parmesan cheese
Swirl in a bit of plain yogurt, and top with fresh herbs (cilantro or parsley) or finely chopped chives or green onions.

Nutrition Notes

Onions contain sulfur compounds that are thought to help cells detoxify potential carcinogens, and are a good source of the dietary flavenoid quercetin, which is associated with reduced chronic inflammation.
Broccoli is a champion when it comes to disease-fighting potential. Broccoli’s long list of protective phytochemicals includes brassinin and sulforaphane, substances that interfere with tumor growth and help the body detoxify potential carcinogens. Broccoli also contains indoles, which favor the production of a less biologically active form of estrogen that seems to replace the more biologically active form of estrogen implicated in breast cancer. Broccoli (especially the florets) is also a good source of carotenoids. Other important nutrients provided by broccoli include fiber, vitamin C, and calcium. (adapted from Healing Foods to Savor).
Did you know that eating soups has potential health benefits?