Tuesday, May 15, 2018

Broccoli Raab and Potato Soup-vegan and healthy




broccoli raab and potato soup

Broccoli raab, small red or white potatoes, and carrots make an unusual yet interesting soup that is naturally gluten free and vegan.  The rich green vegetable can be a tad bitter, but the potato and sweet carrot balance out the flavors making this an excellent way to enjoy eating your greens.

bunch of broccoli raab with flowerettes
Broccoli raab
Fast, Easy, Delicious
I love the creamy texture, the vibrant color, and the pungent flavor of this easy seasonal soup. It's soothing and satisfying.

I consider it one of my " in a hurry soups" because it takes only about 10-15 minutes to prep and about15 minutes to cook.  When the soup is finished cooking, I then blend and serve. It's highly nutritious and yet can be prepped and cooked in less than a half hour. It's that easy. 

Additionally, it's packed with fiber from the veggies.
Fiber plays a key role in helping our bodies get rid of waste, while the nutrients and antioxidants in the vegetables nourish us.

Soup is a great way to eat more vegetables because plant based soups are easy to digest and easy to enjoy.

If You are not a fan of broccoli raab? Substitute another green

If you are not a fan or can't find Broccoli raab, then substitute regular broccoli, broccolini or even spinach. It will be a less pungent taste but equally delicious flavor.

brocolini


This vegan soup meets dairy free, gluten free, soy free and nut free standards making it a great choice when having guests with a variety of eating needs. Since broccoli raab can be strong, try using regular broccoli when serving guests.

I have to meet dairy free, gluten free , and soy free when I have extended family- How about you? Does your extended family have special eating needs? 


Prep time: 15 minutes
Cook time: 15-20 minutes

Ingredients:

1 store size bunch of fresh broccoli raab, washed and chopped ( or substitute broccoli, broccolini or a pound of spinach)
1 medium onion sliced in half moons or 1 leek sliced
2 cloves garlic, chopped
Olive oil spray or 2 teaspoons of olive oil
1/4 cup of chopped parsely
2 medium carrots, sliced
2 medium red potatoes or small white potatoes, diced ( leave on the peel if using organic potatoes)
4 cups of vegetable broth ( check that it is gluten free and nut free)
5 cups water
Seasoning: Himalayan salt, fresh cracked pepper to taste
optional : 2 Tablespoons of unflavored coconut milk or almond milk added to each bowl of soup upon serving.


Directions ( see alternate direction for the Instant Pot below)
Fill a medium soup pot with 5 cups of water. Add chopped potato and carrots. Bring to a boil and then reduce to simmer covered until vegetables are tender about 15 minutes. While your vegetables are simmering, spray a large skillet with olive oil spray. Sautee the onions, garlic and broccoli raab (or spinach) in  skillet for about 5 minutes. Add the sauteed vegetables to the soup pot and puree with an immersion blender ( or remove and blend in batches in a regular blender)
Upon serving: add 2 Tablespoons of coconut or almond milk to each bowl

Directions for the Instant Pot
Spray the Instant Pot pan with olive oil spray or olive oil. Add the onion, garlic, broccoli raab or spinach and sautee for about 3-4 minutes stirring frequently so it doesn't burn. Turn off the sautee and add red potatoes, carrots, broth and only 3 cups water. Turn on manual to cook for 10  minutes.  ( make sure seal knob is sealed for steam) and allow to cook. When done, allow to self cool for 5 minutes and then release steam according to directions on your Instant Pot.  When steam has released, remove lid and use an immersion blender or blend in blender until creamy and smooth.

broccoli raab and potato soup
Add caption


Linking to Beth Fish Reads Weekend Cooking where anyone can share a food related post. 

This post is also linked to Souper Sunday where anyone can share a soup, salad, or sammie recipe. Check out this week's recipes.




17 comments:

  1. I have never seen broccoli raab over here...I am a soup person and love veggies, so this is definitely my kind of soup.

    ReplyDelete
    Replies
    1. angie,
      Where are you? It's a staple on the east coast like Philadelphia

      Delete
  2. Looks delicious, Judee. Believe it or not, I've never had broccoli rabe. Must try it!

    Shirley

    ReplyDelete
    Replies

    1. Broccoli raab can be on the bitter side ( which I like) ; however, if its your first time it might be better to eat it cooked ( I have a recipe on my site) and use regular broccoli or spinach for this soup!!

      Delete
  3. We eat broccoli raab often -- especially in the cooler months. For some reason I never see it a the farmer's markets around here. We eat some kind of cooking green several times a week.

    ReplyDelete
    Replies
    1. Beth, I try to eat greens often too. I have to admit that this soup is really green!

      Delete
  4. We don't see much broccoli raab here, but I just made a lovely broccoli soup myself, with lemon and lots of Parmesan in it, from the Food52 Cookbook.

    ReplyDelete
    Replies
    1. wow- that soup sounds delicious- what could be bad with lemon and parmesan

      Delete
  5. I've never eaten broccoli raab either, but this soup sounds yummy. Thanks for the recipe with substitutions. :)

    ReplyDelete
    Replies
    1. So funny because broccoli raab is very available in our area near philadelphia

      Delete
  6. I love soup, may give this recipe a try.

    ReplyDelete
    Replies
    1. Yes, I love soup too and it's always good to have some variety

      Delete
  7. This is pack full of healthy goodness! Thanks for sharing with SYC.
    hugs,
    Jann

    ReplyDelete
    Replies
    1. Jann,
      It is a healthy and satisfying soup with just another way to eat your greens

      Delete
  8. Congratulations!
    Your post is featured on Full Plate Thursday this week! We are pinning it on our Features Board and thanks so much for sharing it with us!
    Miz Helen

    ReplyDelete
    Replies
    1. Miz Helen,
      I do so appreciate the feature- I love getting the visibility for my posts. Can't wait to see it this week on Full Plate Thursday!

      Delete
  9. You soup does look very vibrant and delicious! I need to cook with broccoli raab more often. Thanks for sharing with Souper Sundays this week. ;-)

    ReplyDelete

Thank you for your comment - I love the feedback and interaction

Printfriendly