Broccoli has been cultivated since ancient Roman times and is thought to have originated in the area now known as Northern Italy. It quickly became widespread across the Mediterranean. Broccoli was brought to North America in the 1920s by Italian immigrants.
Broccoli is a powerhouse of nutrition, high in fiber, vitamin C, vitamin K, and antioxidants. Broccoli has been shown to reduce inflammation and the risks of cancer and macular degeneration in the eyes. In addition, broccoli can help boost the immune system and digestive health, improve skin, and stabilize blood sugar.
A single cup of raw, chopped broccoli contains only 31 calories, making it a low-calorie option that is rich in essential nutrients.
Broccoli can be eaten in almost any way you can imagine: raw, steamed, roasted, sauteed, boiled, blanched, grilled, stir-fried, and even microwaved. See our webpage for general cooking instructions and additional recipes.
A head of broccoli generally ranges from $2.50 to $5.00.
Creamy Broccoli Soup (Vegan or Not)
Ingredients:
- 2 tablespoons (olive) oil, or butter, or vegan butter
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 4 cups broccoli florets (fresh or frozen)
- 1 medium potato, peeled and diced (for creaminess)
- 4 cups vegetable or chicken broth
- 1/2 cup milk of choice (dairy, coconut, oat, almond, or soy)
- Salt and pepper, to taste
- Optional: add a slash of lemon juice, or pinch of cayenne pepper, smoked paprika, garam masala, or other spices/herbs of choice
- Optional: nutritional yeast (vegan cheesy flavour) or grated cheese (non-vegan)
- Optional: pre-cooked protein of choice can be added near the end, before serving
Instructions:
- Sauté aromatics: In a large pot, heat the oil or butter over medium heat. Add the onion and garlic and sauté until soft and fragrant (about 5 minutes).
- Add veggies: Stir in the broccoli and potato. Cook for a couple of minutes, then pour in the broth.
- Simmer: Bring to a boil, then reduce heat and simmer for 15–20 minutes, or until the vegetables are tender.
- Blend: Use an immersion blender to puree the soup until smooth. Or transfer to a blender in batches (be careful with hot liquids!). If you don’t have a blender, you can use a potato masher. Mixture will be less smooth with a potato masher.
- Add creaminess: Stir in the milk of choice. Heat through, but don’t boil.
- Season: Add salt, pepper, additional spices/herbs, and optional nutritional yeast or cheese to taste.
- Serve: Garnish with croutons, a drizzle of olive oil, or a sprinkle of herbs.