Healthy Cruciferous Soup Recipe

November 27, 2023

Cruciferous Soup Closeup

Today's recipe is one of my favorites - and I'm sure it will be a big hit in your family, too!

We'll put together the most amazing weight loss, cancer-preventing, diabetes-reversing soup, and it's called a cruciferous soup!

And you all know how I love the term cruciferous because it's a reminder of the crucifix which is in these cruciferous vegetables. Just as God brings healing to us spiritually these foods bring healing to us physically.

So let's get started in making this healthy cruciferous soup recipe!

Cruciferous Soup Benefits

healthy cruciferous soup

This cruciferous soup includes vegetables from the cruciferous family. As I have shared in my previous post, cruciferous vegetables belong to the Brassicaceae family and are known for their cross-shaped flowers.

Some common cruciferous vegetables include broccoli, cauliflower, Brussels sprouts, cabbage, kale, and bok choy. I also shared more about this list in this post.

Cruciferous vegetables are highly nutritious and offer a variety of health benefits. Here are some reasons why they are considered good for you:

1. Nutrient-Rich

Cruciferous vegetables are rich in essential nutrients such as vitamins (especially vitamin C, vitamin K, and several B vitamins), minerals (including potassium, calcium, and magnesium), and fiber.

2. Antioxidants

These vegetables contain various antioxidants, including beta-carotene and flavonoids, which help protect cells from oxidative stress and inflammation

3. Cancer-Fighting


Cruciferous vegetables are renowned for their potential cancer-fighting properties. They contain compounds like glucosinolates, which can be converted into bioactive compounds like sulforaphane. Studies suggest that these compounds may have protective effects against certain types of cancer.

4. Anti-Inflammatory

The antioxidants and other compounds in cruciferous vegetables contribute to their anti-inflammatory properties. Chronic inflammation is linked to various health issues, so consuming anti-inflammatory foods can be beneficial.

5. Heart Health

cruciferous benefits

Cruciferous vegetables may help promote heart health by contributing to lower cholesterol levels. The fiber, potassium, and antioxidants in these vegetables support cardiovascular well-being.

6. Gut Health

The fiber content in cruciferous vegetables aids in digestion and promotes a healthy gut. This can contribute to regular bowel movements and may help prevent constipation.

Creamy Cruciferous Soup

Now just to add a creamier delight to the soup. We're going to use our Vitamix immersion blender. This is totally the bomb for immersion blenders. I've gone through some of the other brands and they keep breaking me so I've just said no more buying things that break or you only want one that's going to work well.

So we're going to blend this up and then add it back into our soup.

creamy cruciferous soup

Now we can just add this right back into our soup and we'll get a creamier texture and we'll get a much creamier flavor in our soup. 

Garnish your soup with fresh parsley, and it is ready to serve and enjoy. Yum!

Vegetable Broth For Cruciferous Soup

Making vegetable broth from kitchen scraps is a great way to reduce food waste and create a flavorful base for various dishes. Here's a simple recipe to guide you:


  • Vegetable scraps (carrot ends, celery tops, onion peels, garlic skins, mushroom stems, etc.)
  • Herbs (parsley stems, thyme, rosemary, bay leaves)
  • Whole peppercorns
  • Salt, to taste
  • Water


1. Collect Vegetable Scraps:

Save vegetable scraps in a bag or container in the freezer. This can include onion ends, carrot peels, celery tops, garlic skins, and any other clean, edible vegetable scraps.

2. Gather Herbs and Spices:

Collect herb scraps like parsley stems, thyme, rosemary, and any other herbs you have on hand. Add a few whole peppercorns for extra flavor.

3. Start the Broth:

  • In a large pot, combine the vegetable scraps, herb scraps, peppercorns, and a pinch of salt.
  • Cover with water. The amount will depend on how many scraps you have; generally, aim for enough water to cover the scraps by an inch or two.
  • Bring the mixture to a boil, then reduce the heat to a simmer.
  • Allow the broth to simmer for at least 30 minutes to an hour. The longer it simmers, the richer the flavor will be.

4. Strain:

Once the broth has simmered and developed a good flavor, strain out the solids. You can use a fine-mesh strainer or cheesecloth to achieve a clear broth.

5. Cool and Store:

Let the broth cool to room temperature before transferring it to storage containers.

You can store the broth in the refrigerator for a few days or freeze it for longer shelf life.

A delicious bowl of anti-inflammatory soup!

Enjoy The Benefits Of Cruciferous Soup!

This cruciferous soup recipe was adapted from Dr. Freeman's cruciferous recipe, so you may recognize it from his books.

Remember - this is going to be really good if you want to lose weight, if you want to be cancer preventative, if you want to lower any risks with diabetes... You name it, and it's going to do that for you because it's just the perfect soup!

When you have cruciferous combined with a hot soup, you are setting your day right.

Enjoy it with your family and make this soup whenever you just need something good to pull out of the pantry.

I look forward to reading your comments about the cruciferous soup and wishing you an Amen Day!

A delicious bowl of anti-inflammatory soup!

Cruciferous Soup Recipe

Annette Reeder - The Biblical Nutritionist
5 from 1 vote
Prep Time 30 minutes
Cook Time 1 hour 10 minutes
Servings 10 people
Calories 201


  • 1 Immersion blender
  • 4-quart Dutch oven or large pot


  • 4 cups kale chopped
  • 3 cups collards chopped
  • 1 cup leeks chopped
  • 1 head broccoli chopped
  • 2 cups brussels sprouts chopped
  • 3 pieces onions medium-sized
  • 4 cups celery
  • 4 pieces garlic crushed
  • 1 cup lentils dry
  • 1 cup beans cooked
  • 1/2 cup mushroom dehydrated
  • 2 cups parsnips chopped
  • 3 medium carrots chopped
  • 3 small zucchini chopped
  • 1/2 cup barley uncooked
  • 4 cups water filtered
  • 20 ounces tomatoes stewed


  • Put all the ingredients (except the greens) in a large pot and add four cups of filtered water.
  • Cook the lentils, beans and vegetables until tender. Add in the greens and simmer for 20 minutes.
  • Let the soup cool for about 30 minutes.
  • Using your immersion blender, blend your soup until smooth. Adjust the seasonings according to taste.
  • Ladle the soup into your bowls and garnish with fresh parsley.
  • Serve immediately and enjoy.


Cancer-Preventing Recipe | Creamy Cruciferous Vegetable Soup


You can store some leftover soup in the refrigerator for up to 2-3 days or put in a freezer-safe container and freeze for up to 3 months.


Serving: 1bowlCalories: 201kcalCarbohydrates: 39gProtein: 12gFat: 2gSaturated Fat: 0.3gPolyunsaturated Fat: 1gMonounsaturated Fat: 0.2gSodium: 103mgPotassium: 1141mgFiber: 15gSugar: 4gVitamin A: 7673IUVitamin C: 123mgCalcium: 196mgIron: 4mg
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