Broccoli White Bean Soup

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The secret to this velvety soup? The addition of coconut milk and ghee, which both lend a buttery creaminess to the slow-cooked onions and broccoli.  Everything comes together in the immersion blender, leaving room for additions or subtractions to your liking. We love ours topped with red pepper flakes, but fresh herbs go just as nicely. 

This recipe yields 6 servings

INGREDIENTS

  • 1 lb broccoli florets
  • 1 can white beans (cannellini) or ½ cup dry
  • 1 yellow onion, roughly chopped
  • 1 tablespoon ghee
  • 2 tablespoons apple cider vinegar
  • 3 cloves garlic, chopped
  • 3 cups bone broth + more for desired consistency
  • 1 cup kale (or spinach)
  • ¼ cup coconut milk
  • ¼ cup parsley, chopped
  • 1 teaspoon sea salt
  • ½ teaspoon black pepper
  • ¼ teaspoon red pepper flakes
  • 450 g broccoli florets
  • 1 can white beans (cannellini) or 64 g cup dry
  • 1 yellow onion, roughly chopped
  • 1 tablespoon ghee
  • 2 tablespoons apple cider vinegar
  • 3 cloves garlic, chopped
  • 710 ml bone broth + more for desired consistency
  • 128 g kale (or spinach)
  • 60 ml coconut milk
  • 32 g parsley, chopped
  • 1 teaspoon sea salt
  • ½ teaspoon black pepper
  • ¼ teaspoon red pepper flakes

Directions

1. In a dutch oven over medium heat, add ghee, onion and garlic and cook until translucent and fragrant.
2. Add broccoli, kale, white beans, bone broth, apple cider vinegar, parsley, sea salt and pepper. Turn heat down to low and let simmer for 15 minutes until broccoli is tender.
3. Use an immersion blender to blend down to a soup consistency, add coconut milk and more bone broth as needed for desired consistency.
4. Lastly, add red pepper flakes. Omit for those sensitive to spicy food.

 

Roasted Broccoli

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Broccoli’s reputation as a superfood is well-merited; its satisfying crunch packs a healthy punch with a wealth of antioxidants, fiber, and vitamin C. It also makes for a flavorful side dish. Roasting broccoli enhances its crisp texture as opposed to steaming it. If you add a mixture of extra virgin oil and duck fat, it will caramelize and become sweet. 

This recipe yields 6 servings.

INGREDIENTS

  • 4 broccoli stalks
  • 1 tablespoon olive oil
  • 1 tablespoon duck fat
  • 1 teaspoon sea salt
  • 4 broccoli stalks
  • 1 tablespoon olive oil
  • 1 tablespoon duck fat
  • 1 teaspoon sea salt

Directions

  1. Preheat oven to 350 degrees Fahrenheit / 175 degrees Celsius.

  2. Cut off broccoli stems to create small florets.

  3. Put florets in a bowl and pour olive oil on top.

  4. Evenly sprinkle salt over broccoli.

  5. Heat duck fat in a mini sauce pan or melt the duck fat down by rubbing it together in your hands.

  6. With duck fat still on hands, toss the broccoli, olive oil and sea salt until coated evenly.

  7. Place florets on a baking tray, leaving space between each floret so they roast rather than steam.

  8. Roast for 30 minutes. To ensure a more even roasting, flip broccoli halfway through. Remove from the oven and serve.

Tips

*I use duck fat to stabilize the olive oil because of olive oil’s low smoke point.
**Broccoli stems are high FODMAP, which is why I only use the florets, but the stems are nutritious and can be delicious, as well. 

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