Monday, 7 April 2014

Cream of Broccoli Soup & Mediterranean Arugula Salad

     Arugula is a nutrient rich vegetable that is high in antioxidants, Vitamin C, Vitamin A, and Vitamin K. It is a good source of minerals such as iron, calcium, potassium, manganese, and phosphorus. Coupled with Broccoli Soup, this meal is easy, healthy, and great for bone health and the immune system! This recipe is gluten free, dairy free, and vegetarian.


Cream of Broccoli Soup


  • 2 tbsp avocado oil (or olive oil)
  • 1 clove garlic, chopped
  • 1 small onion, chopped
  • 1-1/2 lb fresh broccoli
  • 1 tsp sea salt
  • 1/4 tsp pepper
  • 2 cups almond milk
  • 2 cups low-sodium chicken stock or vegetable stock


  • In a large stockpot, heat oil over medium heat and saute onion and garlic until onion is translucent.
  • Chop broccoli and rinse.
  • Add stock, pepper, sea salt and broccoli and bring to a boil.
  • Reduce heat and simmer for approximately 30 minutes, or until broccoli is tender.
  • Let soup cool until lukewarm, the place in blender or food processor and blend until it forms a puree.
  • Add almond milk, and heat soup over medium heat, stirring constantly.
  • Serve hot.
  • Optional: If you prefer chunks of broccoli in your soup, take out about a cup or broccoli one it has simmered for 30 minutes. Add it back in chopped when you add the milk.

Serves 4
Calories: 190
Fat: 8 g
Saturated Fat: 1.5 g
Carbohydrate: 22 g
Protein: 11 g
Fibre: 5 g
Sodium: 367 mg
Cholesterol: 5 mg

Mediterranean Arugula Salad


  • 2 tbsp olive oil
  • 1 tbsp water
  • 1/2 tsp dried oregano
  • black pepper, to taste
  • 1 tsp garlic powder
  • 1 tsp honey
  • 5 cups arugula lettuce
  • 1 15 oz can chickpeas (garbanzo beans)
  • 1 7 oz jar red peppers, drained, roasted
  • 2 chopped roma tomatoes


  • In a large bowl, mix together olive oil, water, oregano, pepper, garlic, and honey
  • Add arugula and gently toss.
  • Add in chickpeas, and tomato
  • Optional: Personally I do not eat lemon, however you can add a 1/4 cup fresh lemon juice if you would like.

Serves: 4
Calories: 209
Fat: 9 g
Saturated Fat: 1 g
Carbohydrate: 27 g
Protein: 7 g
Fibre: 6 g
Sodium: 608 mg
Cholesterol: 0 mg