Broccoli Dumpling Soup

Loaded with two full heads of broccoli and other ingredients you probably have kicking around, this broth soup is fast and easy to make, yet it’s “quite good” ~ said Mr. Coconut, prior to getting his second bowl! It’s gluten free and loaded with minerals and vitamins.

Broccoli

Broccoli is the main ingredient in this soup. It’s an excellent choice of vegetable because it is low calorie but high in nutrients and antioxidants. According to Harvard Health, broccoli is high in vitamin A and folate (vitamin B9), as well as vitamins C and K. It’s also a good source of potassium and dietary fiber. Some studies, including this one, are lead to believe that the sulforaphane (gives that “bitter” taste) in broccoli and other cruciferous vegetables can help to prevent cancer.

This recipe calls for just 5 minutes of boiling time, which means the broccoli gets cooked and softened, but the nutritional value is retained because of the wet and quick cook (wet vs dry cooking is better for inflammation because of the AGE’s that are produced with dry cooking).

Dumplings/Noodles

Buckwheat is technically a seed, like quinoa, although both resemble a grain. Because it is a seed, it does not contain gluten and is safe for people with Celiac Disease to eat. Not only is it safe though, some consider it a super food because of its rich mineral (potassium, phosphorus, magnesium, calcium and iron) and vitamin (thiamin, riboflavin, niacin, folate, vitamin K, and B-6) supply.

I modified a recipe by Cara, from Fork and Beans, as the guide for the dumpling dough. It’s very easy and fast to make, about 10-12 minutes total. These are simple dough dumplings that do not contain a filling, although they easily could, if you wish!

If you would prefer to substitute a different noodle, rice or quinoa in place of the dumplings, be my guest and make it your own!

More on Buckwheat nutrition.

Broccoli Dumpling Soup

Loaded with broccoli and onion, this soup will be a hit with the whole family.

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Prep Time 30 minutes mins

Cook Time 5 minutes mins

Servings: 10

Ingredients Method

Ingredients

  

• 2 heads of broccoli diced
• 5 onions diced in various sizes
• 1 tbsp garlic minced (more if using pre-minced)
• 2 tbsp coconut oil
• 6 cups water (or liquid bouillon)
• ½ cup coconut milk
• 1 cube vegetable bouillon low sodium
• 2 tsp kosher salt
• 1 tsp pepper
• 2 tsp dehydrated chopped onion
• 1 tbsp balsamic vinegar

Noodles

• 1 cup buckwheat flour
• ½ cup tapioca starch
• 1 tbsp psyllium husk powder
• ¼ tsp sea salt
• 1 tbsp olive oil
• ¾ cup water

Method

 

1. Start by washing and preparing the broccoli, set aside.
2. Prepare the dough by combining all dry ingredients in a bowl and mix together. Add the liquid ingredients and stir with a wooden spoon. Eventually, you will have to use your hands to knead the dough into a ball. It should be easy to work with, so if it's sticking to your hands, add some tapioca starch or buckwheat flour to dry it out.
3. Divide the dough into 3 portions. Roll each into long rope-like shapes on a floured surface. Once formed, use a sharp knife to cut the dough into whatever size and shape you like. Personally, I like small triangles, as shown in the photo. Set aside.
4. Begin to heat a pot of water. Once boiling, add the noodles an cook for ~10 minutes or until desired consistency has been reached.
5. Dice onions, mince garlic and in a large pot sauté in oil (or water if WF diet) until onions start to turn translucent.
6. Once onion mix is done, add water (or liquid bouillon, if you prefer that over cubes) and the rest of of the soup ingredients, except for the balsamic vinegar. Bring to a low boil for about 5 minutes or until the broccoli is bright green (they'll go mushy if over cooked… and in that case just take your immersion blender to the batch and pretend that's was you intended to do the whole time :). Once finished, remove from the stove and add the vinegar.
7. Drain the dumping water and add them into the pot of soup. Give a stir to mix it well, and serve with a soup bun or dense piece of bread.

Bon appétit!