The great thing about this soup is that it contains lots of broccoli, great for promoting detoxification through the liver, and is strongly anti-cancer. Garlic is great for the immune system, promotes cardiovascular health and detoxification
Spinach is high in iron, calcium, magnesium and loads of other vitamins and minerals (including 460% of the RDI of vitamin K per 100g!), helps to protect against cancer and is one of the most nutritious vegies. Basil is also a wonderful herb, fabulous for digestion, and slightly sedative.
- Olive oil spray
- 1 brown onion, finely chopped
- 2 garlic cloves, crushed
- 1L (4 cups) salt-reduced vegetable stock
- 400g potatoes, peeled, coarsely chopped
- 450g broccoli, cut into florets
- 75g baby spinach leaves
- 1/2 cup fresh basil leaves
- 90g (1/3 cup) light sour cream
- 1 tablespoon bought basil pesto
- Fresh basil sprigs, to serve
- Crusty bread slices, to serve
Heat a saucepan over medium heat. Spray with oil. Add onion and stir for 5 minutes or until soft. Add garlic and stir for 1 minute or until aromatic. Add stock and potato. Bring to boil. Cover. Reduce heat to low. Simmer for 5 minutes. Add broccoli and simmer for 6-7 minutes or until vegetables are tender. Add spinach. Simmer for 1 minute or until just wilted. Set aside to cool.
Add basil leaves. Blend one-third of mixture in a blender until smooth. Transfer to a clean saucepan. Repeat twice with remaining mixture. Cook soup over medium heat for 2 minutes or until heated through.
Combine sour cream and pesto in a bowl. Divide soup among bowls. Top with pesto cream and basil sprigs. Serve with bread.
Australian Good Taste – July 2011 , Page 44
Recipe by Chrissy Freer
Photo credit: Sebastian Mary / Foter / CC BY