My Winter Cruciferous Vegetable Stew

I tried this soup recipe because I had leftovers of broccoli and Brussels sprouts in my refrigerator. This one is a keeper, it is so tasty! The recipe comes from Eat for Health by Joel Fuhrman, MD, but I slightly modified it. It’s a perfect recipe for this time of the year.

Cruciferous Vegetable Stew


4 Cups Of Water

½ Cup Of Dried Split Peas

½ Cup Of Dried Red Lentils

½ Cup Of Adzuki Beans, Soaked Overnight Or Canned Organic Beans

1 Bunch Of Kale, Stems Removed And Discarded, Leaves Coarsely Chopped

1 Bunch Of Broccoli, Cut Into Florets

½ Pound Of Brussels Sprouts, Fresh

10 Ounces Of Organic Celery Stalks, Sliced In 1 Inch Pieces

3 Onions, Chopped

3 Carrots, Sliced In 1 Inch Pieces

4 Cloves Of Garlic, Chopped

1 Can Of Organic Tomatoes

1 Strip Of Kombu Dried Seaweed, Available At The Health Food Store *

2 Celifibr Vegetable Medley Bouillon Cubes, Available At The Health Food Store **

½ Bunch Of Fresh Parsley Leaves, Chopped

1 Cup Of Broccoli Sprouts, Optional


In a large soup pot, place all ingredients except parsley and broccoli sprouts. Cover and bring to a simmer. Simmer until adzuki beans are tender. If using canned adzuki beans, simmer until vegetables are tender and flavours blend, about 45 minutes.

In a food processor or high-powered blender, blend ¼ of soup until smooth.

Add back into soup pot and stir in parsley and broccoli sprouts.
* The Kombu sea vegetable has been used in Irish, Japanese, and Chinese diets for centuries. It is rich in organic iodine and helps support thyroid balance.

** These bouillon cubes are made with 100% organic, non-sulphinated vegetables and contain no hydrogenated oils. They are gluten free and vegetarian/vegan approved. They contain no genetically modified ingredients, but strictly non-irradiated spices, and are free of active yeast and MSG.

About Cabbage Family Vegetables

These vegetables are also known as cruciferous vegetables and belong to the mustard or Brassica family. They include broccoli, Brussels sprouts, collard and mustard greens, watercress, cauliflower, kohlrabi, wasabi, bok choy, kale, and cabbage. Cruciferous vegetables provide a rich source of vitamins, phytochemicals, and minerals, as well as fiber. Plus, many have antiviral, antibacterial, and anti-cancer properties that help to boost the immune system and keep you disease free. Many of the vegetables in the cabbage family also contain powerful detoxifying agents, so they’re beneficial for cleansing the digestive system and the liver. And, let’s not forget that these vegetables are generally very low in fat and calories, so they’re a great food to include in your weight loss/management program.

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