Nancy's Health Talk Blog

Fall/Winter-High Cruciferous Vegetable Stew

Friday, October 21, 2016

I tried this soup recipe a few weeks ago because I had leftovers of broccoli and Brussels sprouts in my fridge. This one is a keeper! It is so tasty. The recipe comes from Eat for Health by Joel Fuhrman, MD, but I slightly modified it! It's a perfect recipe for this time of the year. 

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Winter-High Cruciferous Vegetable Stew 

4 cups or more water
½ cup dried split peas
½ cup dried red lentils 
½ cup adzuki beans, soaked overnight, or use canned beans (organic) 
1 bunch kale, stems removed and discarded and leaves coarsely chopped
1 bunch broccoli, cut into florets
½ pound Brussels sprouts, fresh
10 ounces organic celery stalks, sliced in 1-inch pieces
3 onions, chopped
3 carrots, sliced in 1-inch pieces
4 cloves garlic, chopped
1 can (28 ounces) organic tomatoes

1 strip of Kombu (dried seaweed, which is available at the health food store) *
2 Celifibr Vegetable Medley Bouillon Cubes (available at the health food store) **
½ bunch fresh parsley leaves, chopped
1 cup broccoli sprouts (optional) 

In a large soup pot, place all ingredients except parsley and broccoli sprouts. Cover and bring to a simmer. Simmer until adzuki beans are tender. If using canned adzuki beans, simmer until vegetables are tender and flavors blend, about 45 minutes.

In a food processor or high-powered blender, blend ¼ of soup until smooth. Add back into soup pot and stir in parsley and broccoli sprouts. 

* The Kombu sea vegetable has been used in Irish, Japanese, and Chinese diets for centuries. It is rich in organic iodine and helps support thyroid balance.

** These bouillon cubes are made with 100% organic, non-sulphinated vegetables and contain no hydrogenated oils. They are gluten free and vegetarian/vegan approved. They contain no genetically modified ingredients, but strictly non-irradiated spices, and are free of active yeast and MSG.

About Cabbage Family Vegetables. These vegetables are also known as cruciferous vegetables and belong to the mustard or Brassica family. They include broccoli, Brussels sprouts, collard and mustard greens, watercress, cauliflower, kohlrabi, wasabi, bok choy, kale, and cabbage. Cruciferous vegetables provide a rich source of vitamins, phytochemicals, and minerals, as well as fiber.

Plus, many have antiviral, antibacterial, and anti-cancer properties that help to boost the immune system and keep you disease free. Many of the vegetables in the cabbage family also contain powerful detoxifying agents, so they're beneficial for cleansing the digestive system and the liver.

And, let's not forget that these vegetables are generally very low in fat and calories, so they're a great food to include in your weight loss/management program.

If you have questions or comments, please share them below!

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