alive logo
foodfamilylifestylebeautysustainabilityhealthimmunity

Roasted Broccoli Microgreen Soup

Serves 6.

    Share

    Roasted Broccoli Microgreen Soup

    If green is the colour of well-being, then this soup is a health bomb. Roasting the vegetables serves to infuse each spoonful with smoky flavour, beans add body, feta offers salty richness, and microgreens provide a sense of spring freshness. Other little greens such as mustard, arugula, clover, and radish will also be most welcomed in this blend.

    Advertisement
    Into the fire

    Placing vegetables directly on a hot pan encourages them to immediately start roasting for better browning, and that equals more yum.

    Advertisement

    Roasted Broccoli Microgreen Soup

    Ingredients

    • 1 head broccoli, cut into small florets
    • 1 large yellow onion, sliced into 1 in (2.5 cm) wedges
    • 4 whole garlic cloves, peeled
    • 1 Tbsp (15 mL) grapeseed oil
    • 1/4 tsp (1 mL) salt
    • 4 cups (1 L) vegetable broth, preferably salt free
    • 2 cups (500 mL) microgreens, plus more for garnish
    • 3 oz feta cheese, chopped (about 1/2 cup/125 mL), plus more for garnish
    • 1 cup (250 mL) cooked or canned navy beans
    • Juice of 1/2 lemon
    • 1/2 tsp (2 mL) chili powder (optional)
    • 3 Tbsp (45 mL) unsalted roasted sunflower seeds
    • 2 Tbsp (30 mL) extra-virgin olive oil

    Nutrition

    Per serving:

    • calories270
    • protein13g
    • fat13g
      • saturated fat3g
      • trans fat0g
    • carbohydrates33g
      • sugars7g
      • fibre7g
    • sodium316mg

    Directions

    01

    Preheat oven to 425 F (220 C) and place a rimmed baking sheet in oven as it heats. Toss broccoli, onion, and garlic with oil and salt. Spread out on hot baking sheet and roast until broccoli is darkened in spots, about 25 minutes, stirring once.

    02

    Place broth, roasted vegetables, microgreens, feta, beans, lemon juice, and chili powder (if using) in blender or food processor container and blend until smooth. Warm soup in saucepan, and thin as needed with additional broth or water.

    03

    Serve soup garnished with additional microgreens and feta, sunflower seeds, and a drizzle of oil.

    Advertisement

    Like this recipe?

    This recipe is part of the Small But Mighty collection.

    Ad
    Advertisement
    Advertisement

    READ THIS NEXT

    SEE MORE »
    Fruity Tofu with Sweet Potato Wedges
    Beet Falafel Burgers with Dilly Tahini Sauce

    Beet Falafel Burgers with Dilly Tahini Sauce

    If a falafel and burger had a love child, this would be it. The result of this hybrid is a vibrantly coloured, complex-flavoured veggie burger you’ll flip over. You can also serve them between toasted hamburger buns with toppings such as sliced cucumber, sliced tomato, and arugula.  Holding it together Many plant-based burgers are crumbly and weak, risking a patty that ends up between the grill grates instead of intact on your plate. Keep your burgers together by forming patties no larger than 1 in (2.5 cm) thick, which ensures a nice, even crust on the outside and a thoroughly warmed-through centre, then chilling the patties before grilling. You can also consider using a burger mould, which gives you denser, equally sized patties that cook evenly. Be sure your grill grates are well greased.  Deep freeze You can freeze uncooked falafel burgers on a parchment paper-lined baking sheet or plate and then transfer frozen patties to an airtight container. When ready, just thaw and cook as instructed. Falafel cooking options To bake: Arrange falafel on parchment-lined baking sheet and brush lightly with oil; bake at 375 F (190 C) for 25 minutes, or until crispy on the outside and heated through. To pan fry: Heat large skillet over medium heat. Once hot, add 1 Tbsp oil (15 mL) for each 2 burgers in the pan, swirl to coat pan and cook for 3 to 4 minutes, or until underside is browned. Then flip carefully and cook for 2 to 3 minutes more.