Cruciferous vegetables - Broccoli and cauliflower soup

What happened? The clocks went back and I went from wearing cotton and bare feet to jeans and woolly socks in the space of two days. After an incredible March, autumn is finally upon us and the cooler temperatures will put soup back on the menu. I had some broccoli and cauliflower in the fridge left over from my organic bob box and didn’t feel like eating meat so I came up with the soup below. I have added butter beans and yoghurt to thicken the soup and to increase the protein content.

This recipe gives me the opportunity to quickly talk about cruciferous vegetables, the family from which broccoli and cauliflower originate. The cruciferous family, which also includes cabbages, bok choy and brussels sprouts, has been the subject of many studies for its cancer fighting properties. These are most likely due to numerous antioxidants or phytochemicals contained in these vegetables which inhibit oxidation and prevent the deterioration of cells and organs. Studies indicate that consumption of vegetables like cruciferous veg is associated with a lower prevalence of some types of cancer and heart disease. However, the same effect has not always been observed when antioxidant supplements are used.  Other constituents in the vegetables might be important which is why it is so important to eat lots of fruit and veg and not just supplement with tablets. Other advantages of these types of vegetable include soluble fibre, protein, Vitamin C, folate and potassium.

·       Tbsp olive oil

·       1 carrot finely chopped

·       1 onion finely chopped

·       Piece of celery finely chopped

·       2 cloves garlic finely chopped

·       Tsp of cumin seeds

·       Head of broccoli separated into florets

·       ½ cauliflower separated into florets

·       1 litre of homemade chicken stock

·       400g of cooked butter beans

·       Cup of full fat natural yoghurt

·       Chopped parsley

·       Salt and pepper

Gently fry the carrot, celery and onion in olive oil until soft, then add garlic and cumin seeds and continue to fry for a couple more minutes. Stir in the broccoli and cauliflower and add chicken stock. Bring to the boil and then simmer until the vegetables are soft. Add butter beans, simmer for a couple more minutes and then puree the soup with a hand blender. If the soup is not thick enough, simmer without a lid to reduce. Before serving, stir yoghurt through the soup and season to taste. Serve with fresh parsley, a drizzle of flaxseed oil and sourdough bread.

References

Jukic, K. 2010. Fruit and Vegetables Lecture. University of Sydney

Mann, J. & Trusswell. A. S. 2007. Essentials of Human Nutrition. 3^rd Ed. Oxford University Press

USDA Nutrient Database