Cream of broccoli soup

A vegetable with a long history

With its distinctive tree-like shape, pleasant taste, and many wellness-boosting effects, it’s no surprise that broccoli is a popular ingredient. From salads and pasta dishes to cream of broccoli soup, it makes a welcome addition to all kinds of meals. And people have been tucking into it for longer than you might think!

Experts believe broccoli has been around since the Roman Empire. However, these early versions would have looked a little different to what we’re used to. Over time, farmers selectively bred the vegetable to give us the varieties we enjoy today. The name itself comes from the Italian word broccolo – meaning cabbage sprout – and Latin brachium, meaning arm or branch. Indeed, broccoli is part of the cabbage family, like cauliflower and kale.

From Italy, broccoli spread to northern Europe in the 18th century and North America in the 19th century. Since then, the vegetable’s popularity has continued to increase as horticulturists grew better cultivars. And in 1990, Campbell’s released their canned cream of broccoli soup. The company intended customers to both eat it on its own and use it as an ingredient in other dishes. Feel free to do the same with our cream of broccoli soup recipe if you wish!

Nowadays, the vegetable’s wealth of benefits has earned broccoli a loyal following among health food enthusiasts. Time to look more closely at how this humble ingredient could enhance your wellbeing. Whether you have it raw, steamed, or in a cream of broccoli soup, it’s a delicious way to boost your nutritional intake.

How broccoli can benefit your health

Enjoying cream of broccoli soup could be good for you in all sorts of ways. First, broccoli is bursting with key vitamins and minerals – in particular, vitamin C and vitamin K. The former helps support the immune system, while the latter is important for blood clotting and building strong bones.

Moreover, broccoli is rich in several potent plant compounds that can enhance wellbeing. These include the carotenoids lutein and zeaxanthin, which protect eye health and reduce the risk of age-related macular degeneration.(1) This positive effect on vision is bolstered by the fact that broccoli also contains beta-carotene, which the body converts to vitamin A.

Many of the compounds in broccoli act as antioxidants. That means they defend your cells against oxidative stress, which experts have linked to several chronic diseases. Flavonoids such as kaempferol also possess anti-inflammatory properties, further protecting against harmful health conditions.(2)

Broccoli’s high antioxidant and fiber content may additionally explain why it can have a positive influence on blood sugar management.(3) Furthermore, this powerful combination helps broccoli support digestive health and nourish the good bacteria in your gut.(4)

This fabulous vegetable is beneficial for cardiovascular health too. Studies indicate that broccoli can assist in improving cholesterol levels, as well as reducing the risk of heart attack.(5)

Excitingly, tucking into cream of broccoli soup could even be good for your brain. Research suggests that a diet rich in dark green vegetables like broccoli may help to stave off age-related cognitive decline.(6) Studies on mice suggest that the compounds kaempferol and sulforaphane work to protect brain tissue. However, more evidence is required to confirm if this is true in humans.

Cruciferous vegetables like broccoli are also associated with a lower risk of cancer, but again we need more research to clarify this.(7)

Wholesome and vibrant: our cream of broccoli soup recipe

As you can see, there are a multitude of good reasons to include broccoli in your diet. So, without further ado, let’s discuss how to make cream of broccoli soup.

Start by heating the sunflower oil (or your favorite alternative) in a large pan. Then add the onion, yellow pepper, and garlic. Sauté on a low-to-medium heat for about 8-10 minutes, until the ingredients are soft.

Next, pour in the veggie stock. Add one rosemary sprig and the cubed potatoes, then simmer your cream of broccoli soup mixture for about 25 minutes. Once the potatoes are cooked, take out the rosemary and pop the broccoli florets into the pan. Boil for another 7-10 minutes, until the broccoli is cooked.

Now you’re going to transfer the mixture to your blender. Add the lemon juice, half a teaspoon of black pepper, and a generous dollop of Greek-style yogurt. Using a plant-based yogurt keeps this cream of broccoli soup vegan. Finally, it’s time to spoon in the special ingredient: reishi mushroom powder. More on this fabulous fungus later!

Blend the mixture until it’s beautifully rich and velvety. At this point, we recommend having a quick taste of your cream of broccoli soup. That way, you can adjust the flavor with salt, pepper, or other herbs and spices if you want before serving.

Once you’re happy with the flavor, pour the cream of broccoli soup into bowls. Now it’s time to garnish! Add a decadent swirl of hemp seed oil, then sprinkle on a pinch of freshly ground black pepper and scattering of toasted pine nuts. Finally, top your cream of broccoli soup with a sprig or two of rosemary, and you’re ready to serve.

Garlicky goodness

Garlic’s unique flavor makes it a great addition to this cream of broccoli soup. However, the plant brings more than just taste and aroma to the bowl. It also offers several health benefits of its own. In fact, people have been using garlic for medicinal purposes for thousands of years. And modern research supports this ancient wisdom.

Many of garlic’s therapeutic advantages are down to an active compound called allicin. Evidence suggests this has both antiviral and antimicrobial properties, helping to boost the immune system and ward off viral infections.(8)

Garlic could additionally work to protect the health of your heart. Studies indicate that it can reduce blood pressure, relax blood vessels, and improve cholesterol levels.(9) All of which helps to lower the risk of cardiovascular disease. So, it’s easy to see why this ingredient is a must for your cream of broccoli soup!

Getting the most out of your garnishes

The garnishes we recommend using on your cream of broccoli soup do more than ensure the bowl looks pretty. Just like garlic, they too bring some all-important health benefits. And, of course, they make the dish taste even better!

For example, hemp seed oil contains both omega-6 and omega-3 essential fatty acids – in an optimum ratio of 3:1.(10) These support the health of both the heart and the brain. Adding hemp seed oil to your cream of broccoli soup may help to lower your blood pressure, reduce inflammation, and relax your blood vessels. This can all reduce the risk of cardiovascular disease.

Hemp seed oil is additionally rich in vitamin E, which acts as an antioxidant and supports the immune system. It also works to nourish your skin. So, feel free to include it in your skincare routine as well as your cream of broccoli soup!

Moving on to pine nuts, these are also highly nutritious. For instance, they contain a polyunsaturated acid called pinolenic acid, which may help lower cholesterol levels. Indeed, research suggests that consuming tree nuts (including pine nuts) can reduce the risk of cardiovascular disease and metabolic syndrome.(11)

Pine nuts could additionally be beneficial for the health of your brain. Several studies have found a link between nut consumption and cognitive function.(12) As such, adding them to your cream of broccoli soup might help to stave off age-related neurodegenerative conditions.

Reishi: the mushroom of immortality

Speaking of ageing, let’s now turn to the key ingredient in this cream of broccoli soup recipe: reishi mushroom powder. Nicknamed the mushroom of immortality thanks to its many health benefits, traditional medicine practitioners have been using reishi for generations. And the results from modern studies are starting to back up these beliefs.

One of the most valuable benefits of reishi mushroom is its positive influence on the immune system.(13) Evidence suggests the fungus can stimulate the activity of certain types of immune cells and also reduce inflammation. This is because of its high levels of secondary metabolites like triterpenes, as well as potent polysaccharides such as beta-glucans.

Reishi may additionally have a beneficial effect on our mental health. As an adaptogen, the mushroom helps enable your mind and body to cope with stress more effectively. This is advantageous because chronic stress can have a negative impact on everything from your mood to your immune system.

Furthermore, research indicates that reishi might work to alleviate fatigue and feelings of depression.(14) On top of which, this fabulous fungus may even be able to improve the quality and duration of your sleep.(15) That’s thanks to key triterpenoids and sterols such as beta-sitosterol it contains. So, a bowl of this cream of broccoli soup is ideal for those who struggle to drift off at night.

Finally, there is some evidence that reishi has anti-cancer properties. Test-tube and animal studies have found that the mushroom can inhibit and kill cancer cells.(16) However, further research is required to clarify its effectiveness in treating the disease.

All about our reishi mushroom powder

To enjoy reishi’s many benefits, you need to choose a top-quality powder to use in your cream of broccoli soup. In particular, the cultivation methods are key to ensuring the mushroom has a high nutritional content. That’s why we work with a team of experts to grow ours.

Our mycologists cultivate our reishi on organic lignocellulosic substrates. As such, our powder is made of pure mushroom, with no unwanted filler ingredients. We grow the fungus under meticulously controlled conditions in Europe, then carefully dry it at 60°C to prevent microbial contamination. Once ready, our team grinds the reishi into a fine powder so it’s easy for you to use.

To verify that our reishi is of the finest quality, we have it checked by an independent and accredited tester. So you can rest assured that our organic reishi mushroom powder is exceptionally high in potent beta-glucans.

The mildly bitter mushroom taste of reishi blends in beautifully with this cream of broccoli soup. However, there are plenty of other ways in which you can take the powder. For instance, try stirring half a teaspoon into a cup of tea or coffee. The hot water helps to draw out the nutrients, making this a simple but effective technique. If you’re feeling more decadent, you could even make a mushroom hot chocolate!

In addition to soups, stews and risottos are brilliant options when it comes to cooking with reishi powder. Just like with tea and coffee, the hot liquid in these recipes ensures you get the maximum benefit from it.

You can take reishi every day, however we recommend having a break after 6-8 weeks of use. This is to make sure you don’t develop a tolerance to the mushroom, or overstimulate your immune system.

Serving tips for this cream of broccoli soup recipe

Now that you know how to make a cream of broccoli soup, let’s look at some ways to serve and customize it!

For starters, there are plenty of plant-based options for whipping up a vegan cream of broccoli soup with cheese. This adds another layer to the flavor and makes the dish a little more filling. Likewise, you could use some more yoghurt to add a striking white swirl on top of the green soup.

In terms of garnishes, sunflower and pumpkin seeds are both brilliant choices for extra crunch. Alternatively, pick hemp seeds to complement the hemp seed oil that tops this cream of broccoli soup. You can also swap the pine nuts for crushed walnuts or almonds to mix things up.

Cream of broccoli soup is wholesome and hearty enough to enjoy on its own. However, for a more substantial meal, we love serving it with freshly baked bread still warm from the oven. Another idea is to dish it up with some of our raw activated crackers. Not only are these bursting with nutrients, they have a crumbly texture perfect for dipping into cream of broccoli soup.

Whichever way you serve your cream of broccoli soup, one thing’s for certain – it’s almost impossible to stop after just one bowl!