Healthy Broccoli Soup Recipe

Broccoli soup is delicious whether it’s winter, spring, autumn or summer. Not to mention, this hearty soup is packed full of nutrients that provide a health kick for menopausal and perimenopausal women.

So, whether you’re using this broccoli soup recipe for lunch or dinner, clean bowls are guaranteed.

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Health benefits of broccoli soup

Broccoli is part of the brassica family – the same family belonging to cauliflower, cabbage and kale.

Not only is broccoli delicious, it’s packed to the brim with nutrients that provide huge health benefits, including:

• Studies have suggested that broccoli is linked to better eyesight
• Broccoli has compounds that protect against cancer
• It’s also great for your heart and lowering bad cholesterol
• It releases compounds that mirror oestrogen, which reduces menopause and perimenopause symptoms by balancing hormones.
• Broccoli is rich in sulphur, which helps in supporting your immune system

Healthy broccoli soup recipe

Broccoli is a powerhouse when it comes to nutritional value. When combined with other high-value nutrients in a soup, it can kick menopause symptoms to the curb and allow relief.

Ingredients for broccoli soup

For this broccoli soup recipe, you will need:

• 1/4 sweet onion (roughly chopped)⁠
• 1/4 carrot (roughly chopped)⁠
• 3/4 Stalk celery (roughly chopped)⁠
• 1 1/4 cups broccoli (chopped, including the stalks)
• ⁠1 1/2 cups of water⁠
• 1/4 tsp dried basil⁠
• 1/4 tsp sea salt⁠
• 1/2 cup cashews⁠
• 1/2 cup green lentils (cooked, drained and rinsed)⁠
• 1/2 cup baby spinach (packed)⁠⁠
  • No spinach: Use kale instead.

Serves: 2

Time: 30 minutes

Nutritional benefits of broccoli soup ingredients

So, what makes this broccoli soup incredibly healthy? The ingredients, of course!

• Onions
  • Studies have linked onion consumption with better bone density. Seeing as a loss of bone density is such a common menopause symptom, adding onions to your meals may help. They also help to reduce inflammation, making them great for menopause and perimenopause bloating, and they support better heart health, too.
• Carrots
  • Carrots have been linked to fewer hot flashes and night sweats due to them containing lignans, which help to balance your hormones.
• Celery
  • Celery contains phytoestrogen, which helps to manage hot flashes and aids with weight control in menopause.
• Broccoli
  • As mentioned before, broccoli is a great food to eat during menopause due to its high nutrient density. Broccoli (and broccoli soup) will help with bone health, hormone levels and balance and weight loss. Plus, it’s been speculated that broccoli helps with mood regulation.
• Cashew nuts
  • Not only do cashew nuts add a creaminess and silkiness to this broccoli soup recipe, they’re also excellent for menopausal and perimenopausal women. Nuts (including cashews) are rich sources of phytoestrogens, healthy fats and protein.
• Green lentils
  • Green lentils, like broccoli and cashew nuts, are great sources of phytoestrogen. This means lentils will help with hormone balance, reducing most menopause symptoms. They also help with dry, menopause skin.
• Baby spinach
  • Full of vitamin K, baby spinach will help with your bone density. On top of this, baby spinach is also a great source of calcium and is a known “cooling food,” making it excellent for reducing hot flashes.

How to make broccoli soup

Whether you’re making this broccoli soup recipe for lunch or dinner, it’s hearty, filling and extremely healthy. Just follow the steps and you’ll be serving up a delicious dish of nutrients in no time!

1. Over medium heat, sauté your onion in a saucepan (or stock pan) until soft and aromatic. ⁠
2. Throw the carrot, celery, and broccoli into the pot. Mix well.
3. Pour in water and add the dried basil and sea salt.
4. Increase the heat to high and bring to a boil.
5. Once boiling, cover the pot and reduce to a simmer. Let it simmer for about 10 minutes or until broccoli is tender.⁠
6. In a blender, create your cashew cream by blending 1 cup of cashews with 1 cup of water. (If you alter the serving size, keep the cashew to water ratio 1:1.) ⁠
7. Pour the cashew cream in with your veggies and stir. Now add your green lentils and stir again.⁠
8. Place spinach in the bottom of the blender. Then carefully transfer soup to the blender and blitz to a puree.
9. Ladle into bowls and drizzle with coconut oil and seeds. Enjoy!⁠

For leftovers: Keep in the fridge for up to 3 days.

Broccoli soup recipe – in a nutshell

This isn’t your standard broccoli soup recipe. Instead, it’s packed with other ingredients that maximise your nutrient intake. Combining the already fantastic broccoli with nutritional delights like green lentils, cashew nuts, carrots, spinach and onions makes this one of the healthiest (and tastiest) broccoli soup recipes around.

Try this healthy broccoli soup recipe this week for dinner. Just make sure you come back here and let me know how much you enjoyed it in the comments below!