Dark cruciferous vegetables are some of the healthiest greens on the planet – they’re high in essential vitamins and minerals, chock full of antioxidants, fiber and cancer-fighting nutrients, and they’re low in calories. Perfect if you want to nourish your health, boost your immune system, increase your energy levels and keep your waist trim.
But when it comes to the healthiest of the healthiest green veggies, who takes the crown? Without a doubt, kale and broccoli.
Kale is loaded with vitamins and minerals, including vitamin A, C, K and B vitamins, manganese, copper, potassium, calcium and magnesium. Its exceptionally high in cancer-fighting antioxidants that not only counteract oxidative damage caused by free radicals, but also boost the immune system and lower body inflammation. On top of this, kale is very low in calories (33 calories on one cup), moderately high in fiber and protein and even contains some omega-3 fatty acids.
Broccoli contains a wide array of nutrients, including vitamins C, K, B, manganese, potassium and iron. Broccoli is also high in fiber, protein and contains almost no fat at all. Just like kale, broccoli is rich in antioxidants which have anticancer properties, including sulforaphane, quercetin and carotenoids.
To get the health benefits of both kale and broccoli and then some, it’s best to combine these veggies with other healthy herbs and vegetables in dishes. We recommend this easy-to-prepare broccoli and kale soup.
Broccoli and Kale Soup Recipe
This soup is super-healthy, nourishing and can keep you full for a long time thanks to its high fiber content. It’s also great for boosting your immune system, so be sure to consume plenty of it if you’re catching a cold.
- 1 small onion
- 3 cloves of garlic
- 2 medium carrots, chopped
- 1 large potato, chopped
- 4 stalks of celery, chopped
- 2 cups of chopped kale
- 2 cups of chopped broccoli
- 2/3 cup of tahini
- 1 tbsp olive oil
- 4 cups vegetable broth
- Salt and pepper
Heat olive oil in a pot and then add minced onion and garlic and saute for about 5 minutes. Add vegetable broth, then carrots, celery and potato and bring to a boil. Once the soup boils, reduce heat to medium and let it cook for another 10 minutes. Finally, add broccoli and kale and let it cook for 10 more minutes. Remove from heat and add tahini, salt and pepper to taste and stir well. Enjoy!