Cruciferous Soup
Recipe type: Soup, Vegetarian, Vegan
Makes: about 5 cups (1.3 L)
Cruciferous vegetables are ones that are part of the Brassica, or cabbage family. They include cabbage (duh), kale, broccoli, cauliflower, Brussels sprouts, and some Chinese vegetables like gai lan (Chinese broccoli) and yu choy. All cruciferous vegetables are high in sulphur-containing compounds called glucosinolates (which is why they're so stinky when overcooked!) which converts to a compound called indole-3-carbinol (I3C). There is promising research that I3C may block the growth of cancer cells - Drs. Denis Gingras and Richard BĂ©liveau, authors of the Foods That Fight Cancer books, recommend that people should eat at least 3 servings of cruciferous vegetables per week! This soup is an easy way to get in one of your three servings of cruciferous veggies - feel free to use whatever you have on hand. This soup also contains turmeric, another ingredient that may have cancer-fighting benefits. The use of black pepper helps make the active compound, curcuma, easier to absorb!
  • 1 Tbsp (15 mL) olive oil
  • 1 large onion, chopped
  • 2 garlic cloves, minced
  • 1 tsp (5 mL) turmeric
  • 1 potatoes, quartered
  • 4 cups (1 L) low-sodium vegetable broth or chicken broth
  • 2 tsp (10 mL) dried parsley
  • 1 tsp (10 mL) dried dill
  • Salt and freshly ground pepper, to taste
  • 1 bunch broccoli, kale or other cruciferous vegetable, chopped
  1. Heat the olive oil in a large saucepan. Sauté the onions and garlic over medium-high heat until tender, about 5 minutes.
  2. Add the turmeric and stir for 2 minutes.
  3. Add the potatoes, stock, parsley and dill. Season with salt and pepper, to taste. Bring to a boil and let simmer for 30 minutes, then add the broccoli. Cook for another 10 minutes and remove from heat.
  4. Let cool and puree with an immersion blender (or in batches in a blender or food processor) until smooth and creamy.
Recipe by Vincci Tsui, RD | Calgary Registered Dietitian at