Broccoli Leek Soup with Basil Pesto
Broccoli Leek Soup
Want an easy and delicious way to get your greens? Look no further and try this broccoli leek soup.
Makes = 4 servings.
- 1 lb broccoli
- 4 tablespoons 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.
- 1 large organic leek, halved lengthwise and sliced into ¼-inch half moons or large organic red onion, diced (red onion much higher in phenolic actives than white)
- Coarse sea salt, to taste (sea salt has mineral content)
- 3-4 cups chicken or vegetable stock or 2 tablespoons organic miso dissolved in 4 cups hot water (Miso = fermented soybeans, pro-biotic effects)
- ¼ cup basil pesto
- ¼ cup organic Greek whole yogurt (same rationale as the butter; also you want whole not reduced fat becausethe fat soluble vitamins – e.g., K2 – are in the fat!)
- 1 oz (2 tablespoons) yogurt to garnish
- Good quality ie. EVO olive oil, to garnish
- Pinch ground chile flakes or cayenne, to garnish
- 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.
- 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.
- Remove the soup from the heat and stir in the 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.
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.
*Note: 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.
- 2 ounces (1 packed cup) organic basil leaves
- 1 ounce (¼ cup) grated organic parmesan or pecorino cheese (same reasons as above)
- 3 tablespoons toasted organic pine nuts (pine nuts are often from China – do not eat these unless certified organic! Must be organic)
- 3 tablespoons or more good EVO olive oil
- 1 clove garlic… I actually use ½ organic red onion instead as Joe (my husband) is allergic to garlic
- Splash of lemon juice (organic – conventional has pesticide residues)
- Pinch sea salt
- 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.
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