Cruciferous Soup Recipe

Whole Food Plant Based Recipes

Whole Food Plant Based Cruciferous Soup Recipe

This spice packed soup is also amazingly healthy while being a treat to the taste buds.

Cruciferous soup? Yes, it's literally a soup with cruciferous vegetables; cauliflower, broccoli, turnip or radish.
Our version of the Cruciferous Soup is enriched with the flavours of ginger, garlic, and lemongrass to make for the most soothing mid-day refresher. This spice packed soup is also amazingly healthy while being a treat to the taste buds.

Try this whole food plant based cruciferous soup and let us know how you like it.

Cruciferous Soup Recipe

Course: Breakfast, Soups
Prep Time: 10 minutes
Cook Time: 15 minutes
Servings: 2 people

INGREDIENTS

  1. 1/2 cup Cauliflower chopped
  2. 1/2 cup Broccoli chopped
  3. 1 Turnip or Radish
  4. 1 Onion chopped
  5. 5 pods garlic
  6. 1 inch Ginger
  7. 2 long leaves Lemon Grass
  8. 1/2 tsp Turmeric Powder
  9. 1/2 tsp Black Pepper Powder
  10. Juice of 1 Lemon
  11. 2 tbsp Almonds Soaked overnight or at least for 5 hours
  12. 4 tsp Miso Paste
  13. 1/2 tsp Mustard Seeds
  14. 10 Thai Basil Leaves

INSTRUCTIONS

  1. Chop cauliflower and broccoli. Peel and chop turnip or radish, onion, and ginger. Take all chopped vegetables in a vessel with lemongrass, turmeric powder, and little (minimal) water and cook with a closed lid.
  2. While the vegetables are being cooked, peel and crush garlic. Keep aside for ten minutes. After ten minutes, add crushed garlic to the boiling vegetables.
  3. Once cooked, drain stock and keep aside to mix back later. Spread vegetables on a plate to cool off. Remove lemon grass.
  4. Once vegetables are cool, blend them in a high powered blender along with pepper powder, soaked almonds, and miso paste.
  5. Dry roast mustard seeds until they begin sputtering. As soon as they begin sputtering, switch off stove and mix the mustard seeds into the soup.
  6. Garnish with lemon juice and thai basil leaves. Serve fresh!

Nutrition Science Highlights for WFPB Cruciferous Soup

  1. Why Miso Paste? Miso paste is fermented & salted soya bean paste. Maximum recommended salt intake is 3 grams per day per person. In addition to helping us restrict salt intake, replacing salt with miso paste also helps by neutralising the negative effects of salt by soya phytonutrients. You can easily make fresh miso paste at home by mixing 100 grams of cooked soya paste with 10 grams of salt, or 10 tablespoons of cooked soya paste with 1 tablespoon of salt. If making at home, ensure to use immediately, or freeze in batches to use later. Or, simply use less than 3.75 grams of salt per day and add 37.5 to 40 grams of soya beans in any dishes, spread through the day!
  2. How to Preserve Enzymes in Cruciferous Vegetables? When cruciferous vegetables such as turnip, cauliflower, radish, and broccoli are cooked, an important enzyme called myrosinase gets deactivated and the cancer-fighting sulforaphane does not get synthesised in the body. By adding raw or slightly roasted mustard to the dish after cooking, we can add myrosinase back into the dish and regain the powerful anti-cancer functions of cruciferous vegetables.

Dr Achyuthan Eswar
Lifestyle Physician & Co-founder, NutritionScience.in, PHC Lifestyle Clinic & SampoornaAhara.com Plant-based Kitchen

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