a different kind of coffee break with Gerry and Ray Coffey
Disease-Free Living Through Fitness and Nutrition
GUILT-FREE GOURMET by Gerry & Ray:
Recipes for those who wish to avoid salt/sugar/oils/flesh foods
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Broccoli contains sulforaphane, a powerful antioxidant that has been shown to be particularly beneficial against breast and prostate cancer. New research suggests that the cancer-protective effects of sulforaphane may last for days. This creamy soup is a delicious way to serve broccoli, a nutritional powerhouse, to children, and the addition of garbanzo beans makes it a one-dish meal.
Makes about 6 cups (6 servings)
4 cups water or vegetable broth
1 large potato (preferably russet), unpeeled and scrubbed, cut into chunks
1 onion, diced
3 whole garlic cloves, peeled
1 teaspoon whole celery seeds
1 teaspoon dried thyme
1/2 teaspoon dried marjoram
1/4 teaspoon turmeric
1/4 teaspoon ground black pepper
1 1/2 cups cooked or canned chickpeas, rinsed and drained
1/4 cup bean cooking liquid, vegetable broth, or water
4 cups broccoli florets
Combine the water, potato, onion, garlic, celery seeds, thyme, marjoram, turmeric, and pepper in a large pot. Place over medium heat, cover, and simmer for about 20 minutes, or until the vegetables are tender.
Stir in the chickpeas and the bean cooking liquid or broth. Remove from the heat and let cool slightly. Transfer to a blender and process in several batches, filling the blender container no more than half full for each batch. Hold the lid on tightly and start the blender on the lowest speed. Process for 1 to 2 minutes, or until the mixture is completely smooth.
Return the blended soup to the pot and stir in the broccoli and 1 teaspoon of the salt. Cover and simmer for 5 to 10 minutes, or until the broccoli is fork-tender. Taste and add the remaining 1/2 teaspoon of salt, if desired.
Stored in a covered container in the refrigerator, leftover Cream of Broccoli Soup will keep for up to 3 days.
1.5 g Fat
0.2 g Saturated Fat
9.1% Calories from Fat
0 mg Cholesterol
7.4 g Protein
29.1 g Carbohydrate
2.4 g Sugar
6.5 g Fiber
475 mg Sodium
75 mg Calcium
3.2 mg Iron
32 mg Vitamin C
396 mcg Beta-Carotene
1 mg Vitamin E
This recipe is from the NEW BOOK - The Cancer Survivorís Guide: Foods that Help You Fight Back!
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