Kitchen Experiments – Creamy Beany Broccoli Soup

I love soup! I love soup in the winter, spring, summer or fall. I love soup for breakfast, lunch or dinner. Any time of day, any time of year! I love brothy soups, creamy soups, or loaded with stuff soup. I just plain love soup! I am usually not a follow the recipe kind of a soup maker, I am usually just a throw it in the pot and see what happens kind of a soup maker. However, there are several recipes that have made it into my repertoire when I am in the mood to follow a recipe. The “Creamy Broccoli Soup” by Cynthia Lair from her Feeding the Whole Family cookbook has been one of my favorites since I had Cynthia as a teacher at Bastyr University while getting my masters in nutrition. The only problem that I had with this recipe was that it did not have a significant amount of protein in it. As I said, I like to have soup for breakfast, especially when I am working, but I like it to have protein so that it holds me over for the morning and I don’t spike my blood sugar. So, I decided to tweak the recipe just a little.

soup

Creamy Beany Broccoli Soup

2 large stems of broccoli with flowerets

1 tsp. extra-virgin olive oil

2 medium onions, chopped

2 leeks, white part mainly with 1 inch of green top, cleaned and chopped

1/2 t. sea salt

1 tsp. coriander

2 medium potatoes, diced

1 15oz can cannellini beans, drained and rinsed

5 celery stalks, chopped

4 – 4 ½ c. water

2 Tbs. cashew butter

Sea salt and fresh ground pepper to taste

  1. Cut off the broccoli flowerets, cut into bite-sized pieces. Place flowerets in small saucepan with a little water on the bottom. Steam for 5 minutes, until the color just starts to change. Peel the broccoli stems and dice into small pieces.
  2. Heat oil in a 3-quart pot. Add onions, leeks, salt, and coriander. Cover the pot and simmer on low heat, stirring occasionally, until the onion/leek mixture cooks down to a nice mush (10 to 15 minutes).
  3. Add the broccoli stem pieces, potatoes, cannellini beans, celery, and water to the onion mush; cover and simmer until the potatoes are soft (15 to 20 minutes).
  4. Put the soup mixture in a blender, or use a hand blender, with cashew butter and blend until smooth. Add salt and pepper to taste and serve.

Preparation time: 45 minutes

Makes 6 servings

I hope that you will try this recipe and enjoy it as much as I do for breakfast, lunch or dinner! Happy cooking!

Kitchen Experiments – Stuffed Zucchini

It was millet day again on the Alcat Rotation Diet and I was once again trying to find something new to make.  Millet day also includes zucchini, butternut squash and cannelini beans.  I thought about what I could do differently and then I remembered seeing a recipe in a magazine once of stuffed zucchini made with the whole scooped out zucchini instead of the typical halved and scooped out zucchini.  I thought I should give it a try.

For ease sake, I cut the zucchini into 3 pieces and then used a melon baller to scoop out the flesh.  I put the zucchini in a pan with some coconut oil and cooked it over medium heat.  I added some thyme and some frozen butternut squash cubes and let it cook until the zucchini was soft.  I added the cannelini beans at the end and also cooked leftover millet.  Basically, I made a stuffing using the vegetables and millet.

I placed the zucchini open side up in an 8″x8″ pan that I sprayed with oil. I stuffed the zucchini with the millet stuffing mixture and covered the pan with foil.  I baked it in the oven at 375°F for 30 minutes.

stuffed zucchini I was pleasantly surprised to find that this was a very tasty dish and that it froze really well.  I just had leftovers last night for dinner and it was just as good the second time around.  I will be putting this on the menu for this summer when I have an abundance of zucchini growing in my garden!

Eat well!