Soup-er Greens

Broccoli, kale, pea soup, gluten free, dairy free, vegetarian

This soup was made from all the vegetables that needed using up and they just so happened to all be green!

I have always loved broccoli and used to enjoy it raw with hummus as a snack but like many people with irritable bowel syndrome I had great trouble digesting it and was often in lots of pain soon after eating it.  Cooking broccoli, however, doesn’t affect me (which is often the case for lots of people with IBS as the tough fibre is broken down so it’s therefore easier to digest) so I can still enjoy broccoli, just in cooked form.

Broccoli is a good source of fibre, protein, vitamins A, C E, K and is rich in a number of minerals too, broccoli really could be called a superfood!  Additionally, due to its fibre content, broccoli is great for helping digestion and helps to tackle constipation.


-1 Tbsp. avocado or coconut oil

-1 small onion, peeled & finely diced

-2 cloves of garlic, crushed

-1 head of broccoli (including the stalk), cleaned and stalk separated from the florets

-2 cups shredded kale, cleaned, stalks removed and roughly chopped

-2 bay leaves

-750ml – 1Ltr. vegetable stock or water

-1 1/2 cups frozen peas

-1 1/2 Tbsp. tamari (gluten free soy sauce)

-2 tsp. miso paste

-salt & pepper to taste

How To Make

Warm the oil in a large stock pot or pan and add the onion.  Cook the onion until starting to become translucent.

Trim the outside of the broccoli stalks and cut in to small dice and add these to the pan for a few minutes.

Add the garlic, broccoli florets, kale, stock (start with 750ml and add more later if needed), bay leaves.  Give everything a big stir, pop a lid on the pot and simmer for 8-10 minutes until everything is just about cooked.

Next, add the peas and tamari and cook for 3 minutes or until the peas are cooked.

Remove the pan from the heat and stir in the miso paste.

Allow the soup to cool slightly before blending, I use a powerful stand blender to get the soup really smooth but a stick blender works well too, the soup just may not be absolutely smooth.

Have a quick taste check for seasoning and add salt and pepper if needed – you may not need salt as the tamari and miso will provide a saltiness to the soup.

Serve immediately or allow to cool and store in an airtight container in the fridge for up to 4 days or in the freezer for up to 3 months.



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