Eat Well Recipe: Upcycled Broccoli Stalk & Miso Soup

 

Upcycled Broccoli Stalk & Miso Soup

Upcycled Broccoli Stalk & Miso Soup

Ingredients

  • 2 cups broccoli stalks (peeled and chopped)
  • 1 tbsp white or yellow miso paste
  • 4 cups low-sodium vegetable broth
  • 2 green onions (sliced)
  • 1 tsp fresh ginger (grated)
  • 1 clove garlic (minced)


Instructions & Method

  1. Sauté: In a medium pot, heat a splash of water or a teaspoon of olive oil. Add the garlic, ginger, and green onions, sautéing for 1–2 minutes until fragrant.
  2. Simmer: Add the chopped broccoli stalks and vegetable broth. Bring to a boil, then reduce heat and simmer for 10–12 minutes until the stalks are fork-tender.
  3. Blend: Purée the soup using an immersion blender until completely smooth.
  4. Incorporate Miso: Remove the pot from the heat. In a small bowl, whisk the miso paste with a ladle of warm soup broth until smooth, then stir it back into the pot. Serve warm.


Tips for Success (Heart Health)

Upcycling nutrient-dense broccoli stalks delivers an abundance of dietary fibre and potassium, which work in tandem to manage blood pressure and lower LDL cholesterol levels. Broccoli also contains glucoraphanin, a compound that supports arterial health and reduces inflammation. To maximise cardiovascular protection and help prevent heart attacks, managing sodium is paramount. Because miso paste is naturally salty, you must use a strictly low-sodium vegetable broth and avoid adding extra table salt. Miso's fermented properties offer beneficial microbes that support metabolic health, while the addition of fresh ginger and garlic introduces powerful antioxidants that promote smooth blood circulation and actively protect your cardiovascular system.


 

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