This soup is so rich and creamy, you’ll swear it’s made with cheddar cheese and sour cream. Just thinking about it is making my mouth water. Including low-calorie vegetable soups as part of a diet plan can help you lose weight. Feeling full while keeping calories low is an important part of maintaining a healthy weight. Do this by eating soup at least twice a week. Soups are also excellent make-ahead meals. Make a double batch and freeze half so you don’t have to cook on busy nights. Serve with a simple green salad and some good whole grain bread.
Note: Miso is added at the very end of cooking as miso has probiotic properties and cooking too long destroys these properties.
Shortcut Tip: Instead of chopping up the onion, celery and carrot yourself, look for pre-chopped Mirepoix, a mix of these three commonly used vegetables at Trader Joe’s.
- 1 medium yellow onion, diced
- 2 cloves garlic, minced
- 2 ribs celery, diced
- 1 medium carrot, diced
- 1 medium russet potato, peeled and diced
- 2 yellow summer squash, diced
- 3 cups water plus 1 cup broccoli steaming water
- 1 bay leaf
- ¼ cup nutritional yeast
- 2 tablespoons ume plum vinegar
- 1 tablespoon freshly squeezed lemon juice
- ½ cup raw cashews
- Freshly ground black pepper to taste
- 6 cups chopped fresh broccoli
- 2 tablespoons yellow miso (use chickpea miso instead to make soy-free)
- In a large pot, place onion, garlic, celery, carrot, potato, yellow squash, water and bay leaf. Cover and bring to a boil. Reduce heat to medium-low and simmer for 7-10 minutes or until vegetables are tender.
- Meanwhile, steam broccoli in a separate pot for 4 minutes, reserving 1 cup of steaming water. Remove broccoli from steamer and chop finely. Note: Using the steaming water will add extra nutrients to the soup. If you forget, just use additional water.
- Remove bay leaf from soup, then place cooked vegetables and cooking liquid in blender (NOT including broccoli) with nutritional yeast, ume plum vinegar, lemon juice, raw cashews, miso and black pepper. Blend until creamy. Return to pot. Add chopped, steamed broccoli and 1 cup of steaming water, stir well and serve immediately.
Nutrition Facts: Broccoli is a cruciferous vegetable and is the world’s best source of sulforaphane.[i] Sulforaphane is the most potent natural phase 2 enzyme-inducer known, which helps our bodies detoxify. [ii] What is amazing is that there is no sulphoraphane in broccoli until an herbivore, such as a human, chews it, mixing the natural compounds found within the stalk and florets. By steaming lightly and chewing thoroughly, you will enhance absorption of this vital nutrient which helps our bodies deal with the daily stresses of modern life.
[i] Broccoli sprouts as inducers of carcinogen-detoxifying enzyme systems: Clinical, dietary, and policy implications
Marion Nestle. Proc. Natl. Acad. Sci. USA. Vol. 94, pp. 11149–11151, October 1997
[ii] Detoxication Enzymes and Chemoprevention. Wilkinson J 4th, Clapper ML. Proc Soc Exp Biol Med. 1997 Nov;216(2):192-200.
Recipe by Emily Honeycutt, 2016. © All Rights Reserved. www.emilyhoneycutt.com