Broccoli and sun-dried tomato soup
This soup was a total winner last night and with your cries for quick and easy dinner inspiration, here it is for you all to try! It takes 20 minutes to make (tops) so it’s a perfect midweek dinner recipe which you can scale up and make double the quantity of if you want to take a packed lunch with you the following day.
Broccoli and sun-dried tomato is a combination that initially you wouldn’t think would work but the sun-dried tomatoes take the edge of the 100% cruciferous taste so the flavour is delicious and you feel amazing afterwards for the reasons I will share with you now.
Vegetables in the brassica family such as broccoli, kale and cauliflower contain anticancer phytochemicals known as glucosinolates. The chief glucosinolate is indole-3-carbinol (I3C), which is a compound formed whenever cruciferous vegetables are crushed, cut or chewed as it this crushing of the cells of the cruciferous vegetables that activates the enzyme that makes the I3C.
I3C and other glucosinolates are antioxidants and potent stimulators of natural detoxifying enzymes in the body. I3C is converted in the stomach to several other compounds, including diindolylmethane (DIM). Both IC3 and DIM are especially protective against breast and cervical cancer because of a number of actions, including an ability to accelerate the breakdown of estrogen. This is also useful to know if you have a general hormonal imbalance and excess of estrogen – dose up on your cruciferous veggies and use them to your advantage!
Studies have shown that increasing the intake of vegetables in the brassica family or taking I3C ir DIM as a dietary supplement signifiantly increases the conversion of estrogen from cancer-producing forms to nontoxic breakdown products.
Adding 500g per day of broccoli to the diet or taking IC3 (400mg per day) or DIM (a daily dose of 2mg/kg) improves the ratio of good to bad estrogen breakdown products so for high-risk women, making sure you eat a large amount of vegetables in the brassica family or supplementing the diet with IC3 or DIM is recommended.
Empty plates = always a good sign! Licking of plates = even better sign!
I hope you love it and your plates are equally as empty as mine were. Share your recreations of this recipe with me on Twitter, Instagram or Facebook using #Jessipes and tag me using @JessipesRecipes in your posts. I love seeing them!
All the healthy best,
- 2 tablespoons coconut oil
- 1 onion, peeled and chopped
- 100g sun dried tomatoes in oil, drained and sliced (keep 4 sundried tomatoes whole for decoration - optional)
- 2 garlic cloves, peeled and finely chopped
- A small bunch pinch of crushed dried chilies
- 400g broccoli, roughly chopped (I used long-stem broccoli)
- 100g spinach
- himalayan salt
- 1 litre chicken or vegetable stock
- Heat the coconut oil in a large saucepan over a medium heat and fry the onion for about 3-4 minutes, stirring frequently.
- Add the sun dried tomatoes, garlic and chili and fry for a further couple of minutes until the onions have started to go soft.
- Add the broccoli and some salt, and fry for another few minutes, again stirring frequently.
- Pour in the stock, bring to the boil and simmer over a low heat for 10 minutes.
- Finally add the spinach for the last couple of minutes.
- Take the soup off the heat and using a hand held blender, blend the soup until it's smooth or chunky (depending on your preferred texture). Alternatively transfer to a food processor and whizz the soup to a textured puree.
- Serve the soup in warm bowls and enjoy!