Recipe: The Five Minute Soup

kali's picture


It’s autumn, and with change of season comes a change in the foods we crave.  It is not only natural to seek warming foods as we transition to the colder months, it’s also incredibly beneficial for supporting our digestive fire.  Right now, cold foods are much harder to digest and have a detrimental effect on the immune system’s (75% of which is located in your intestinal tract) ability to fight off viral infections.




But sometimes, you just don’t have hours to let soup simmer on the stove-top.




Yesterday was one of those days.  I’d come home from my workout and realized I had no leftovers to bring to the office for dinner.  I had maybe 20 minutes to put something together, and was craving a warm and creamy soup.  The solution? A five minute soup.




Here’s how it went down.  I pulled a bag of frozen broccoli and cauliflower out of the depths of my freezer.  About half the bag went into my blender, along with a few tablespoons of tahini, some raw garlic, salt, pepper, onion powder, a few cups of water and a teaspoon of boullion concentrate.  I set the blender on high, let it run for about 5 minutes, and voila! Warm, creamy, broccoli and cauliflower soup.




Yes, it would have been preferable to take the time to bring out the flavours of my garlic and onions by sautéing before making this soup.  But sometimes, you gotta cut corners in order to avoid the drive-through/eating crackers for dinner.




Brassica vegetables like broccoli and cauliflower are high in antioxidant rich phytochemicals that have a number of beneficial effects for our health.  Some of these include their ability to: prevent oxidative stress, induce detoxification enzymes, stimulate the immune system, decrease the risk of cancers, inhibit malignant transformation and carcinogenic mutations, and reduce proliferation of cancer cells (source). 


In amounts consistent with normal dietary intake, the brassica veggies do not cause goiter formation (a common concern I hear from patients with thyroid pathologies like Hashimoto's).  Some evidence does support the idea that extremely high intake of brassica vegetables, in the presence of low iodine and selenium, can dampen thyroid hormone production.  However, in lower (ie. normal dietary) amounts, regular intake of brassicas actually supports thyroid hormone productionSo eat up!  Just don't start juicing cabbages without ensuring you get iodine and selenium in appropriate amounts (see your ND for more info).






The Five Minute Soup Recipe




½ bag of frozen broccoli and cauliflower florets


2-3 cups of water


1 tsp Better Than Boullion veggie broth paste


3 tbsp tahini


2 cloves garlic, chopped


2 tsp onion powder


Pinch of salt and freshly ground pepper




1. Throw all ingredients into a high powered blender (ie. Blendtec, Vitamix).  Select ‘soup’ or gradually increase blender speed to high, and leave it running for about 5 minutes, until the soup is creamy and warm. 




Done! One step soup!




For more fertility diet friendly recipes, visit our recipe section on the Acubalance website. 








In health,




Dr. Kali MacIsaac HBSc, ND
Naturopathic Doctor






Recipe: The Five Minute Soup