Broccoli Leek Soup with Basil Pesto

Nutrition / Recipes / May 24, 2016

Bone Health Recipes Banner

Broccoli Leek Soup

Want an easy and delicious way to get your greens? Look no further and try this broccoli leek soup.

Course Soup
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 4 servings
Calories 264 kcal

Instructions

  1. Cut the florets off the broccoli stalks and set aside. Trim any brown spots off the stalks, halve lengthwise if thick and slice ¼-inch thick.
  2. Melt the butter in a heavy-bottomed stock pot or Dutch oven over medium heat. Add the sliced leeks, broccoli stems and a generous pinch of salt. Cook, stirring often until the broccoli stems are just starting to become tender, about 5 minutes. Add the broccoli florets and 3 cups of the stock. Continue to cook, stirring occasionally, until the soup is hot and the florets are just tender, about 5 minutes more. The goal is to keep the soup bright green and for the broccoli to keep some of its texture, so take care not to overcook it.
  3. Remove the soup from the heat and stir in the basil pesto and yogurt. Puree with a hand blender until there are no large chunks of broccoli or leek. Add a little more stock if you’d like your soup a bit thinner. Taste and adjust seasonings.

Recipe Notes

For most pureed soups, I like a super-smooth texture so I puree them in a blender. I puree but never strain; for a healthy gut/digestive system, you want the fiber! For this soup, I prefer a more rustic texture so I opt for my hand blender and don’t process it for very long. 

If you don’t have a hand blender, you can puree the soup in batches in a blender. If you go this route, take care not to fill your blender jar more than ⅔ full, otherwise the steam from the hot soup can blow the lid off your blender. Getting burned by hot soup is no fun–trust me on this one.

 

organic butter from pastured cows (or extra virgin organic [EVO] olive oil) Pesticides and toxins concentrate in fat; pastured butter has an excellent 3:1 omega-6/3 ratio and also contains anti-inflammatory CLA. Conventional butter has a 8:1 n-6/n-3 ratio, virtually no CLA + toxins. EVO phenol content much much greater than non-organic, highly processed olive oil.

Ingredients

  • 1 lb broccoli
  • 4 tbsp butter organic
  • 1 large leek halved lengthwise and sliced into ¼-inch half moons
  • sea salt (sea salt has mineral content)
  • 2 tbsp miso organic, dissolved in 4 cups hot water (Miso = fermented soybeans, pro-biotic effects)
  • 1/4 cup basil pesto
  • 1/4 cup greek yogurt whole organic (same rationale as the butter; also you want whole not reduced fat because the fat soluble vitamins – e.g., K2 – are in the fat!)

Optional

  • 3-4 cups chicken or vegetable stock (instead of miso)
  • 1 large red onion organic, diced (instead of leek)

To garnish

  • 2 tbsp yogurt
  • olive oil extra virgin
  • pinch chilli flakes or cayenne pepper
Nutrition Facts
Broccoli Leek Soup
Amount Per Serving
Calories 264 Calories from Fat 162
% Daily Value*
Fat 18g28%
Saturated Fat 8g50%
Cholesterol 33mg11%
Sodium 1320mg57%
Potassium 489mg14%
Carbohydrates 19g6%
Fiber 4g17%
Sugar 7g8%
Protein 7g14%
Vitamin A 2120IU42%
Vitamin C 105.8mg128%
Calcium 132mg13%
Iron 1.7mg9%
* Percent Daily Values are based on a 2000 calorie diet.
broccoli

Basil Pesto

Easy and delicious!

Course Main Course
Prep Time 10 minutes
Servings 4 servings
Calories 145 kcal

Instructions

  1. Pulse all ingredients in a food processor until the pesto reaches desired consistency. Thin with a little olive oil if desired. Taste and adjust salt and lemon to taste.

Ingredients

  • 1 cup basil leaves organic
  • 1/4 cup parmesan or pecorino cheese grated, organic
  • 3 tbsp pine nuts toasted, organic (pine nuts are often from China – do not eat these unless certified organic!)
  • 3 tbsp olive oil extra virgin
  • 1 clove garlic (I actually use ½ organic red onion instead as my husband, Joe, is allergic to garlic)
  • splash lemon juice Pulse all ingredients in a food processor until the pesto reaches desired consistency. Thin with a little olive oil if desired. Taste and adjust salt and lemon to taste.organic (conventional has pesticide residues)
  • pinch sea salt
Nutrition Facts
Basil Pesto
Amount Per Serving
Calories 145 Calories from Fat 135
% Daily Value*
Fat 15g23%
Saturated Fat 1g6%
Potassium 62mg2%
Carbohydrates 1g0%
Protein 1g2%
Vitamin A 315IU6%
Vitamin C 1.3mg2%
Calcium 11mg1%
Iron 0.7mg4%
* Percent Daily Values are based on a 2000 calorie diet.

Want more recipes like this broccoli leek soup? Fill in the information below and receive your FREE Bone Healthy Recipes Ebook.

Author: Lara Pizzorno, MDIV, MA, LMT

Add your voice to this discussion...

Your email address will not be published. Required fields are marked *