Creamy broccoli leek soup dairy free
I aim to create dishes that help me keep endometriosis at bay, get through menopause well, and age gracefully.
When I combine ingredients, I want to know how they can impact my overall health. And when you are passionate about what you are doing, the result is a delicious meal that does wonders for your body and mind.
So here’s a simple but comforting broccoli leek soup recipe that’s easy to make, inexpensive, creamy, and nutritious.
This hearty soup is a great way to enjoy broccoli. It’s made with just a few ingredients, is super creamy, and is topped with fresh chopped parsley.
With this cool weather, there’s nothing better than a good bowl of soup. Serve this hearty, creamy broccoli leek soup with some homemade croutons and goat cheese, and you have a meal.
The broccoli and leek soup has a super creamy texture without using dairy. It’s vegan and gluten-free and is perfect for lunch or dinner.
I like to serve it with a combination of chives and parsley.
Why is leek good for you?
Leeks are in the same family as onions, garlic, shallots, and chives.
Buy the ones with more white and light green parts, as the dark green part is removed before cooking.
My favorite way to use leeks is in soups and quiches. It adds a lot of flavor to meals.
Because of their nutrient profile, leeks are an excellent addition to the diets of women with endometriosis and menopausal women.
Leeks are a rich source of antioxidants and sulfur compounds that can reduce inflammation, improve digestion and contribute to overall health.
It is rich in vitamin K, which may reduce the risk of osteoporosis. Research shows a link between a higher intake of vitamin K and denser bones.
Leeks also contain lutein, which protects the eyes by reducing the risk of cataracts and age-related macular degeneration. Both diseases are common in older people.
In addition to vitamin K, leeks contain vitamin B6, which is essential for your hormones and overall health.
Since the body cannot make vitamin B6, it must be obtained from food or supplements.
B6 is essential in producing serotonin, a feel-good chemical that significantly impacts mood, sleep, and sexual desire.
Leeks are a good source of manganese, which also regulates blood sugar levels and bone health. Whether in your 20s or going through menopause, your diet can make or break your hormone balance. Stable blood sugar levels are essential to your hormone balance.
Because it is low in calories and high in fiber, leeks can be part of a weight control diet.
Tip for cleaning leeks:
Cut off the roots and the dark green ends, keeping only the white and light green parts.
Cut the leeks lengthwise and rinse them under running water to remove the dirt and sand that may have accumulated between the layers.
Why is broccoli so beneficial for your health?
Now let us take a look at the main ingredient, broccoli. Broccoli is a superfood that has helped me keep endometriosis at bay and get through menopause well.
Broccoli is high in fiber, which supports a healthy gut microbiome (the good bacteria in your gut) and helps with weight loss by limiting overeating. High-fiber foods can help prevent menopausal weight gain.
Studies have shown that nearly 70 percent of our immune system is in the gut.
So if you take care of it, you’ll stay healthy. Plus, a healthy gut is crucial for hormone balance.
Plus, broccoli contains essential nutrients but has fewer calories.
Because metabolism slows down, menopausal women do not need as many calories as they did in their younger years. Now is the time to make a change: quality over quantity.
Menopausal women must ensure they eat enough nutrients to prevent health problems like osteoporosis and heart disease.
However, this magical vegetable can help with weight control and even relieve some symptoms of menopause.
Broccoli is rich in sulforaphane – a powerful sulfur compound that supports hormone balance and estrogen metabolism. So it improves estrogen dominance.
Sulforaphane is a must-have for us, especially for women with endometriosis and other health problems caused by hormonal imbalances.
Since broccoli is rich in glucosinate, it detoxifies the liver. Glucosinate is a sulfur-containing compound that helps detoxify the liver and relieves the symptoms of menopause.
HEALTHY LIVER IS VITAL FOR HORMONE BALANCE. Excess estrogen is filtered out of the body by the liver. A sluggish liver cannot eliminate the excess estrogen, so it re-enters the body.
As women, we are bombarded with chemicals from makeup, creams, shampoos, conditioners, hair dyes, dishwashing detergents, household cleaners, etc.
Some toxins can mimic hormones, leading to further hormonal imbalance. A healthy liver eliminates the toxins we absorb from the air, water, environment, food, etc., such as heavy metals, chemicals, additives, etc.
What ingredients do you need for broccoli leek soup?
One medium broccoli, just the florets
150 g frozen peas (for a protein boost)
Three medium white potatoes, coarsely diced
Two leeks, the white and tender green parts, thinly sliced
Two medium carrots, coarsely chopped
One medium yellow onion, coarsely chopped
Three cloves garlic, minced
One teaspoon of organic coriander, ground
½ teaspoon organic ginger powder (or more if you prefer a spicier flavor) – optional
½ teaspoon organic turmeric powder
Salt and black pepper, to taste
Water or organic vegetable broth (I used water to feel the natural flavor of the vegetables)
For garnish: fresh chopped parsley
How to prepare this creamy broccoli and leek soup?
Preparation time 10 minutes
Cooking time 15 minutes
Makes 6 to 8 servings
Step 1 – Cook vegetables except for broccoli
Heat a few drops of olive oil in a large pot over medium heat.
Add the onion, chopped leeks, and a pinch of salt.
Cook until leeks and onion begin to soften, about 5 to 8 minutes.
Add the garlic and saute for another minute or until you smell its fragrant aroma.
Stir in carrots, peas, turmeric, coriander, ginger, salt, black pepper, and water (or broth) to cover the vegetables and a little more.
Cover the pot with a lid and bring it to a boil.
Open the lid and simmer over low heat for about 10 minutes or until the carrots are soft.
Add the broccoli and cook for another 5 minutes or until tender.
Puree the soup with a hand blender until you get a creamy, smooth consistency.
Thin the soup to your desired consistency by adding more water, broth, or the milk of your choice.
Garnish your broccoli and leek soup with fresh parsley, croutons, and a drizzle of high-quality extra virgin olive oil.
You can also omit the croutons and serve with a slice of crusty, buttered whole wheat bread rubbed with fresh garlic.
I like serving this creamy broccoli and leek soup with croutons, parsley, and goat cheese.
Storage: The soup will keep in the refrigerator for up to 4 days.
I am looking forward to hearing from you.
If you recreate this creamy broccoli leek soup recipe, let me know by sharing your pictures on Instagram and tagging them with the hashtag #healthywomanstyle, or leave a comment below.
Until next time, enjoy healthy soups and good things,
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