Recipes Health Conditions Alzheimer's Prevention Creamy Broccoli Ginger Soup By Vicki Shanta Retelny, RDN facebook twitter linkedin pinterest instagram Vicki Shanta Retelny, RDN, is a nationally-recognized lifestyle nutrition expert, speaker, writer, culinary and media consultant. Learn about our editorial process Vicki Shanta Retelny, RDN Medically reviewed by Medically reviewed by Richard Fogoros, MD on September 29, 2017 Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. He is Verywell's Senior Medical Advisor. Learn about our Review Board Richard Fogoros, MD Updated on September 20, 2019 Print Vicki Shanta Retelny, RDN (14 ratings) Total Time: 30 min Prep Time: 10 min Cook Time: 20 min Servings: 2 (1 cup each) Nutrition Highlights (per serving) 151 calories 3g fat 24g carbs 12g protein Show Nutrition Label Hide Nutrition Label Nutrition Facts Servings: 2 (1 cup each) Amount per serving Calories 151 % Daily Value* Total Fat 3g 4% Saturated Fat 1g 5% Cholesterol 7mg 2% Sodium 307mg 13% Total Carbohydrate 24g 9% Dietary Fiber 8g 29% Total Sugars 7g Includes 0g Added Sugars 0% Protein 12g Vitamin D 0mcg 0% Calcium 243mg 19% Iron 2mg 11% Potassium 1059mg 23% *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. This soup is jam-packed with brain healthy ingredients, starting with its broccoli base. Broccoli is part of the powerful cruciferous clan. According to The MIND Diet, crucifers such as broccoli and cauliflower are winners for cognitive performance. Eating half a cup a day of broccoli can shave two years off your cognitive life! Thus, there's a brain health boost in eating at least one serving a day of cruciferous veggies (i.e. broccoli, cauliflower, kale, Brussels sprouts)—you can get vitamin C, folate, fiber, and potassium. Additionally, fresh ginger root offers natural anti-inflammatory benefits, as well as aiding in good digestion and feeding the friendly bacteria in your gut. This all bodes well for brain health because when you keep inflammation down and your gut happy, your mental health benefits, too. Ingredients 1.5 cups water 1 large head broccoli, cut into pieces 2 tablespoons fresh ginger root, minced 1 tablespoon Sriracha 1 teaspoon garlic powder 1/8 teaspoon salt 1/4 cup Parmesan cheese, grated 1/2 cup low-fat cow's milk or milk alternative (optional) Preparation In a steamer pot, add water and broccoli to the colander. Over high heat, bring to a boil and steam broccoli for a few minutes until bright green. Be sure not to overcook until broccoli is mushy. Instead, you can microwave the broccoli—no water needed—for one to two minutes to steam it. Place the cooked broccoli in a food processor or blender. Add a cup of the cooking water, reserving the rest for later. If you microwaved it, add plain water. Pulse for a minute to begin to puree. Add the ginger, Sriracha, garlic powder, salt, and cheese. Pulse a few more minutes. If consistency is too thick, add the remaining half cup of water. For a creamier consistency, stir in milk. Spoon into bowls and serve warm. Ingredient Variations and Substitutions This soup is very versatile. You can add another vegetable with broccoli, such as red peppers, carrots, or mushrooms, and puree it in. Up the protein with silken tofu or even a hint of ricotta cheese. At the end, you can toss in a handful of white Northern beans or chickpeas for additional texture, protein, and fiber. Flavor up your bowl with smoked paprika or curry powder for a more ethnic flavor. Instead of Parmesan cheese, sprinkle in nutritional yeast for a vegan hint of cheesy flavor, plus protein and B12! Cooking and Servings Tips By steaming the broccoli first, it breaks down the cellulose a bit, making it easier to puree. If you have a Vitamix or another blender than heats soups as they puree, feel free to throw the broccoli in raw. This soup can be served warm or cold, whatever is preferred. Serve with grilled fish, chicken breast, or tofu. Rate this Recipe You've already rated this recipe. Thanks for your rating! Was this page helpful? Thanks for your feedback! Get simple, delicious recipes to help you eat well without feeling deprived. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit