Creamy Broccoli & Barley Soup

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Our latest NutritionConfidence recipe is all about the super vegetable BROCCOLI. Part of the cruciferous vegetable family, broccoli has cancer-fighting power and may even help to improve memory. Together with a ‘made at home’ seed loaf this is a perfect family meal. 

WE LOVE IT!

If you could choose only one vegetable to remain after drought or famine, it would be a good idea to choose broccoli!

OUR DIETITIANS SAY….

Broccoli belongs to the cruciferous vegetable family (including kale, cauliflower, brussel sprouts, bok choy, cabbage, collard greens, rutabaga and turnips). They have a high nutrient density, which means that they are packed with vitamins (Vitamin A, C, K, Folate), minerals (potassium) and phytonutrients.

Eating a high amount of cruciferous vegetables has been associated with a lower risk of lung and colon cancer. Studies have suggested that sulforaphane, the sulfur-containing compound that gives cruciferous vegetables their bitter taste, is also what gives them their cancer-fighting power.

SOUP INGREDIENTS

300 g broccoli florets

15 ml olive oil

1 medium onion, peeled & chopped

100 ml water

100 ml reduced fat cream

1 sprig fresh thyme

5 g fresh parsley

1/2 cup cooked pearl barley

30 ml plain yoghurt for garnish

METHOD

  • Put the olive oil, thyme and onions into a medium pot on a medium heat.
  • Sweat the onions until soft and translucent. Add the broccoli, cream and water and put a lid on the pot.
  • Cook for 5min until the broccoli is soft.
  • Add the parsley, and remove from the heat.
  • Blend in small batches until smooth. Do not over fill the blender or it will come out the side of the blender!
  • Remove the soup from the blender back into the pot and season with salt and pepper.
  • Add the cooked barley and heat the soup. Serve with a dollop of yoghurt to garnish and fresh chopped herbs.

Serves 2 as a main or 4 as a starter.

Broccoli Soup (serves 2) – per serving:


Energy: 1050 kJ

Protein: 9.2 g

Carbohydrate 17.4 g

Total Fat: 13.2 g

Fibre: 8.4 g

Sodium: 62.5 mg

SEED BREAD INGREDIENTS (10 slices)

300 g stone ground bread flour

150 g stone ground whole wheat flour

5 g salt

20 g poppy seeds

30 g pumpkin seeds

20 g sesame seeds

20 g flax seeds

20 g sunflower seeds

25 g digestive bran

40 g rolled oats

1 sachet dried instant yeast

425 g water (lukewarm)

METHOD

  • Preheat the oven to 180 deg C.
  • In a large bowl, mix together the dry ingredients.
  • Make a well in the centre of the dry ingredients and add the lukewarm water.
  • Mix the dry ingredients into the water until all the ingredients are combined into a soft dough.
  • Grease a non-stick loaf pan and dust it with a little flour.
  • Pour the batter into the loaf pan and top with a few oat grains to decorate.
  • Put the loaf in a warm place to prove (rise) until nearly doubled in size.
  • Once your loaf has sufficiently risen, bake in the oven for 30-40min until deep brown and crusty.
  • Remove the loaf from the bread tin and place it in a wire rack to cool.

Bread, per slice (x10 slices per bread)

Energy: 984 kJ

Protein: 8 g

Carbohydrate: 37 g

Of which total sugars: 0.5 g

Total Fat: 5.4 g

Fibre: 6.3 g

Sodium: 199.2 mg

To download the recipe card, please visit: www.adsa.org.za/Public/Recipes.aspx