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Easy Chunky Kale Broccoli Chickpea Soup



It's cold outside and you want to warm yourself up with a bowl of soup, but you don't have enough time on your hands? No worries, I got you covered! In this blog post I am sharing with you a recipe for an easy chunky kale broccoli chickpea soup. For convenience, I used canned chickpeas and frozen broccoli. If you are not rushing, you can always soak and cook your chickpeas and use fresh broccoli instead. But if you have a busy lifestyle, don't beat yourself up for using canned or frozen food. You are still doing enough! Packed with greens, this soup is a good source of calcium and magnesium. Kale and broccoli also have great anti-cancer properties. One way to preserve these properties is to chop the kale and fresh broccoli (in case using fresh produce) and let them sit for 40 minutes. This activates the enzyme myrosinase needed for the production of sulforaphane- a substance with detoxifying and anti-cancer properties. Alternatively, if you can't wait or you're using frozen broccoli, sprinkle some mustard seeds on top of the ready soup. They are also a great source of the mentioned above enzyme. I learned this great trick from Dr. Greger's website [1]. Read the article linked in the reference list for further information. But that's not where we stop. Along with all the other amazing benefits, this soup is also a great source of protein and fiber. The sprinkle of dried seaweed gives us some iodine, great for the thyroid and the overall metabolism. Without further ado, let's get cooking!

EASY CHUNKY KALE BROCCOLI CHICKPEA SOUP

VEGAN, GLUTEN-FREE

YIELD: 4 portions


INGREDIENTS:

  • 1 onion

  • 4 cloves of garlic

  • 6 cups of chopped kale

  • 600g of chopped frozen or fresh broccoli

  • 1 can of chickpeas (400g)

  • 1 can of coconut milk (400ml)

  • 800ml of water

  • Salt to taste

  • 1-2 tsp of ground oregano

  • 1-2 tsp of ground parsley

  • 1/4 tsp of black pepper

  • 1/4 tsp of cayenne

  • 1/4 tsp of nutmeg

  • 1 tsp of ground coriander

  • 1 tsp of ground cumin

  • 2 tbsp of apple cider vinegar

  • For decoration: pumpkin seeds, dried seaweed, nutritional yeast and pomegranate

  • Mustard seeds (optional)*


DIRECTIONS:

  1. Start by mincing the onion and garlic.

  2. Add to a pot and sauté with a splash of the coconut milk for a couple of minutes.

  3. Add the broccoli and if it's frozen broccoli, let it thaw for a bit.

  4. Add the rest of the coconut milk.

  5. While waiting on the broccoli to soften up a bit, wash the kale and remove the stems. Massage and chop it.

  6. Add the kale to the pot and let it cook for a bit.

  7. Add the washed and drained chickpeas.

  8. Add around 800ml of water.

  9. Add the spices and stir.

  10. Let it cook until everything softens.

  11. Take off the heat. Add the apple cider vinegar and stir.

  12. Serve and decorate with pumpkin seeds, pomegranate, nutritional yeast and dried seaweed.

  13. Sprinkle some mustard seeds on top.*

  14. Enjoy! Voilà!


*The mustard seeds are a source of the enzyme myrosinase needed for the production of sulforaphane- a substance with anti-cancer properties. Adding them is only recommended if you use frozen broccoli or don't have time to let your chopped greens sit for 40 minutes prior to cooking.



Hope you enjoyed this recipe!


Sending you love,

Antoniya

References


[1] M.D. FACLM Greger, Michael. "How to Cook Broccoli." NutritionFacts.org February 9th, 2016; visited November 17th, 2019; https://nutritionfacts.org/2016/02/09/how-to-cook-broccoli/.





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