Broccoli Coconut Soup

A warm bowl of soup on a cold winter day seems the right fit! This recipe comes in vegan, gluten and dairy free criteria. This gut friendly recipe is easy to make and loaded with fibre, vitamins and heathy fats.

Nutritional benefits

Broccoli belongs to a category of vegetables called cruciferous vegetables. It is closely related to cauliflower and cabbage. Broccoli contains sulforophane, a sulfur-containing compound present in cruciferous vegetables. Recent studies show anti-cancer and anti-inflammatory properties of sulforophane, consumption of broccoli has also been related to lower risk of prostate cancer. Apart from this, it is high in fibre, and contains iron, potassium, calcium, selenium and magnesium as well as the vitamins A, C, E, K and a good amount of B vitamins.

Another star ingredient of this soup is ‘Coconut milk’ which is also vegan alternative to normal milk. The fat content of coconut milk is majorly medium-chain fatty acids (MCFA’s) which are easily absorbed and used by the body for energy. Apart from this it is also rich in iron, zinc and other trace minerals. Since coconut milk is high in calories, consuming it in right quantity is crucial to pose a benefit.

Ingredients

• 50 grams chopped broccoli
• 20 grams chopped onion
• 20 grams boiled potato
• 2 tablespoon coconut milk (save some for garnishing)
• ½ teaspoon ginger garlic paste
• 1 teaspoon chopped lemongrass
• 2 cups vegetable or chicken broth
• 1 teaspoon lemon juice
• 1 teaspoon olive oil
• Salt, asper taste
• Black pepper, as per taste

Nutritional value

Per Serving:

• Nutrition Info
• Amount
• Calories
• 149 kcal
• Carbs
• 7 grams
• Protein
• 3.7 grams
• Fats
• 11 grams

Method

• Heat oil in a heavy bottom pan over medium heat.
• Add the chopped onion, sauté for 3 minutes. Add the ginger garlic paste. Sauté until the onions turn light golden. Add lemongrass, sauté for 1-2 more minutes.
• Add the veggie or chicken stock or broth, salt, black pepper, broccoli and boiled potato. Bring this to a boil, cover, lower heat and gently simmer 10 minutes, or until broccoli is tender.
• Once tender, turn the heat off, uncover. Let it cool and once completely cool, blend using a blender.
• Place the smooth blended soup back in the pot, over low heat and stir in the coconut milk. Cook for 2-3 minutes over low flame.
• Add lime juice, and garnish with coconut milk. Serve hot!

Over to you

Soups are a winter classic; this wholesome recipe is a good way to step up your vegetable intake and is a great one for kids too. The vibrant green color along with packed nutrients is a must try!