Miso Roasted Broccoli and Potato Soup serves 4-6
1 1/2 lb broccoli florets, cut from the thick stem
1 lb russet potato, peeled and cubed
1 large yellow onion, chopped
2 large garlic cloves, chopped
1/4 c. miso (I use an organic chickpea miso)
2 T. olive oil, coconut oil or ghee
1 lemon, juice and zest
4 c. veggie broth
Real,Himalayan or Celtic salt and pepper
olive oil, coconut oil or ghee for sautéing
*optional- 4-6oz cubed local/organic sharp cheddar
1. Roast the broccoli- pre heat oven to 375 degrees, in a large bowl whisk together the miso, 2 T. olive oil, juice from lemon and a little pepper. Toss and coat the broccoli florets in the miso mixture and place them on a parchment lined baking sheet (I place a rack over my baking sheet but this isn’t vital step). Place in the oven and roast for 20 min.
2. While the broccoli is roasting, start sautéing the onions in your favorite soup pot in a little oil of choice over medium heat until softened and fragrant. Next add the garlic and cook for just a few minutes. Stir frequently. Season with just a pinch of salt and pepper.
3. When the broccoli is done take it out of the oven and set aside to cool. Next add the potatoes and veggie broth to the pot with the onions and garlic, simmer for 20 minutes or until potatoes are knife tender.
4. When the potatoes are tender roughly chop the broccoli and add it to the soup pot. Heat through, add lemon zest and serve, top with cheese if you so desire. EAT!
Side notes: I have had this soup chunky and pureed, it is good both ways. Also, after Thanksgiving I had some leftover garlic mashed potatoes I added to a batch of this soup- delicious, and the extra garlic was an added bonus since I was under the weather.
Broccoli- Want something high in Vitamin C but don’t feel like eating fruit? Broccoli is very high in Vitamin C, making 1 cup of chopped broccoli the Vitamin C equivalent of an orange. One cup of raw chopped broccoli will give you your entire daily needed intake. Broccoli is also very high in Vitamin A. Vitamin A helps fight cancer within your cells, as well as keep your eyes healthy and stave off glaucoma and other eye degenerative diseases. It also helps to promote healthy skin, break down urinary stones (a big issue with the summer heat and dehydration) and maintain healthy bones and teeth. Perfect when you are sick! (Borrowed from MINDBODYGREEN)
- Miso- B-12 is one of the vitamins most commonly deficient in the diets of those vegetarians who exclude dairy products as well as meat from their diet. Recent research, however, has shown that there are a number of excellent vegetarian sources of vitamin B-12 including fermented soyfoods (tempeh, natto, miso, shoyu) and sea vegetables. Vitamin B-12 is produced by certain bacteria or molds. (Borrowed from Tradition Miso)
- Russet Potatoes- The fiber and protein in potatoes will help to fill you up so you eat fewer calories. Fiber may also help lower your risk for constipation, heart disease and diabetes. Vitamins like B-6, niacin, folate, thiamine and riboflavin are B vitamins, which turn the food you eat into energy, help your nervous system function properly and keep your hair, skin, eyes and liver healthy. Vitamin C acts as an antioxidant and is important for growing new tissues and repairing wounds. Minerals in potatoes like iron is essential for forming red blood cells and transporting oxygen around your body, and magnesium is needed for heart, nerve and immune system function.
- I was craving a flavorful creamy broccoli soup that wasn’t full of dairy, I have nothing against dairy but this time of year I try to balance my intake of decadent indulges like dairy. Call it a 90/10 rule, 90% clean eating and 10% whatever my little heart desires. There are too many fabulous get togethers, parties and family meals to be perfect, even if I have to be in a bikini in February! This soup is a clean eat, full flavored, vegan and gluten-free. It came in very handy a week ago when I got really sick and if you read my side note above this was the batch I pureed and added the leftover garlic mashed potatoes too, the extra garlic provided much-needed defense for my cold. We need a few easy, clean recipes this time of year to sneak into our families and friends in between the decadent ones. I hope all of you are surviving this holiday season. ENJOY!