Feeding Your Immune System — Broccoli Soup

1 Nov

Immune-Boosting Broccoli Soup

As the days shorten and before the benefits of my fall flu shot take hold, I feel my immune system working hard to keep in top shape. When I found this simple recipe called Immune-Boosting Broccoli Soup and a stack of fresh heads of broccoli at the market, I decided it would be worth trying. It made only 4 servings and they could be frozen . . . well suited to the Savvy Single Supper criterion.

The recipe came together quickly . . . making it a possibility for a quick after-work meal. Start by peeling and dicing ½ a small onion. Peel and coarsely chop 1 clove of garlic. Peel 1 small carrot and cut into rounds.

Saute onion, carrot, garlic and spices in EVOO for 3 – 5 minutes

In a large saucepan, heat 1 tablespoon of EVOO over medium heat. Sauté onion, garlic, carrot, ½ teaspoon of smoked Paprika and 1/4 teaspoon ground coriander for 3 – 5 minutes, stirring frequently, until the vegetables softened.

Coarsely chop broccoli florets and upper stems. Simmer in water.

Meanwhile, wash and trim one small head of broccoli. Coarsely chop the florets and the upper (more tender) stalks. Add the broccoli to the pot along with 3 – 4 cups of water (just enough to cover the broccoli) and bring to a boil. Reduce heat to low, cover the pot and allow it to simmer for 15 minutes (or until the broccoli is soft).

Allow simmered soup to cool for 10 -15 minutes.

This would be the time to toss yourself a salad fortified with some protein (legumes, poultry, nuts or cheese) or thickly slice a hearty, multi-grain loaf and spread with soft cheese or a nut butter.

Remove the pot from the stove, take off the lid and allow it to cool for 10 minutes.

Carefully puree hot soup until smooth. Freeze leftovers as soon as they cool.

With great care, ladle a few spoonfuls of the hot soup into a blender. Using caution and holding a pot holder or tea towel over the lid of the blender, purée in batches until smooth. Or use an immersion blender to whip the soup in the pot into a smooth texture.

I poured the blended soup directly into a serving bowl and three single-serving size freezer containers. Season individual portions with salt and pepper to taste.

Viola, dinner’s ready in about 30 minutes.

The original recipe is from The Source by Woodson MerrellThe soup may be great for my immune system, it didn’t do much for my taste buds.
Taste notes:

1.    I would set the blender to liquify. I found that simply pureeing the soup gave it a granular texture that was not appealing to me.

2.    Another way to improve the texture (if you aren’t overly concerned with carbs) would be to simmer a small, peeled diced potato with the broccoli. A potato lends a creamy consistency without the addition of cream or milk.

3.    I feel the soup would benefit from more flavour. On its own the broccoli was too bland. A start might be to double the prescribed amount of smoked paprika and ground coriander. Another would be to use a low-sodium vegetable stock in place of the water. Or add a couple of peeled and finely diced parsnips in with the broccoli when it simmers. I think this would add a slightly sweeter tone to the soup.

Next time I make this soup, I will try at least a couple of these variations. I’ll let you know how they turn out. In the meantime, I’d be thrilled to hear back about your own experiments to enhance the flavour of this obviously good-for-you soup.


One Response to “Feeding Your Immune System — Broccoli Soup”


  1. 5 Hours + 1 Savvy Single Cook Equals . . . ? « Savvy Single Suppers - November 2, 2012

    […] Immune-Boosting Broccoli Soup (4+ servings) […]

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