Broccoli, silverbeet and seaweed may seem like humble ingredients, but together they create one of the most nourishing soups you can make. Rich in chlorophyll, fibre, antioxidants and iodine, this vibrant green soup supports gut health, immune function and natural detoxification while delivering a satisfying umami flavour from mineral-rich seaweed. It’s naturally gluten free, easy to prepare and ideal for meal preparation throughout the cooler months.
A little story from the kitchen
A little story from the kitchen
Every April Fools’ Day at boarding school, the Chemistry lab would mysteriously fill with the unmistakable aroma of sulphur hydroxide—that infamous rotten egg smell—which somehow drifted through every quadrangle and into the dining hall. Coincidentally—or perhaps not—the powdered scrambled eggs served that morning bore an uncanny resemblance in both aroma and appeal!
Looking back, I like to think it was all part of my education. Long before I became a chef and clinical nutritionist, I was unknowingly connecting chemistry with cooking—and developing a lifelong appreciation for fresh, real food.
The Brassicaceae, formerly known as the cruciferous vegetable family because of the cross-shaped arrangement of their flowers, includes broccoli, cauliflower, Brussels sprouts, cabbage, kale, turnips and collard greens. They’re some of the most nutrient-dense vegetables we can eat, yet many of us remember pushing them around our plates as children.
The culprit was often the cooking, not the vegetables themselves. When overcooked, brassicas release sulphur compounds that produce the familiar cabbage-like aroma, which can be particularly off-putting to children with their wonderfully sensitive sense of smell. Cook them lightly, however, and they’re sweet, vibrant and packed with remarkable health benefits—from fibre and folate to vitamin C and powerful plant compounds such as sulforaphane that support the body’s natural defence systems.
Fortunately, my appreciation for broccoli arrived well before my love of powdered scrambled eggs!
As both a clinical nutritionist and chef, I often recommend this soup during periods of stress, recovery or when the body simply needs a nutritional reset. It’s proof that healing food doesn’t have to be complicated.
Why you’ll love this recipe
Freezer friendly
Ready in under 30 minutes
Naturally gluten free
Vegetarian and easily vegan
Excellent source of fibre
Rich in antioxidants and phytonutrients
Supports gut and immune health
Perfect for meal prep
Therapeutic notes
Broccoli Rich in sulforaphane, broccoli supports the body’s natural detoxification pathways while providing vitamin C, folate and fibre.
Silverbeet A wonderful source of magnesium, vitamin K and plant antioxidants that support healthy bones and cardiovascular health.
Seaweed Sea vegetables contribute iodine, trace minerals and natural glutamates that deepen flavour without relying on excessive salt. They also provide unique polysaccharides that may help nourish beneficial gut bacteria.
Why broccoli deserves a place on your plate
Broccoli has been cultivated in Europe for thousands of years and is sometimes referred to as Italian asparagus. Its name comes from the Italian word brocco, meaning “sprout” or “shoot”. While the florets usually steal the spotlight, don’t discard the stems. Simply peel away the tough outer layer and you’ll discover a sweet, tender centre that’s rich in fibre and perfect for soups like this.
Broccoli is packed with nutrients, including vitamins A, C and K, folate (vitamin B9), potassium, iron and naturally occurring sulphur compounds such as sulforaphane, which have been extensively studied for their antioxidant and anti-inflammatory properties. Gram for gram, broccoli provides more vitamin C than many citrus fruits, making it a wonderful ingredient for supporting immune health.
Gomasio: Japan’s flavourful finishing touch
Gomasio (or gomashio) is a traditional Japanese seasoning made from roasted sesame seeds, seaweed and a small amount of salt. It’s a simple way to add savoury, nutty flavour while using less salt overall.
I keep a jar on the bench and sprinkle it over avocado on toast, roasted vegetables, steamed greens, soups and grain bowls. It adds wonderful texture and umami, and has been a staple condiment in Japanese and macrobiotic cooking for generations.
The goodness of seaweed
Seaweed is one of nature’s true superfoods. Rich in iodine, calcium, magnesium, iron and dozens of trace minerals, it brings both nutrition and incredible depth of flavour to everyday cooking. Its naturally occurring glutamates create the savoury umami taste we love, without relying on artificial flavour enhancers.
When rehydrated, seaweed develops a silky texture that works beautifully in soups, while varieties such as dulse or nori can also be enjoyed crisp and crunchy. Beyond its culinary appeal, seaweed has long been valued in traditional food cultures for supporting healthy digestion, skin health and overall wellbeing.
It’s a small ingredient that makes a surprisingly big difference—both nutritionally and in flavour.
FAQs
Can I freeze broccoli and silverbeet soup?
Yes. Freeze for up to three months and thaw overnight in the refrigerator.
What type of seaweed should I use?
Wakame is ideal as it has a mild flavour and rehydrates quickly. Dulse or kelp flakes also work well.
Can I make this vegan?
Absolutely. Simply use vegetable stock and avoid dairy garnishes.
Is this soup low carbohydrate?
Yes. It’s naturally low in carbohydrates while being rich in fibre and micronutrients.
Nutrition highlights
High fibre
Rich in vitamin C
Excellent source of vitamin K
Rich in folate
Good source of magnesium
Natural source of iodine
Gluten free
Vegetarian
Soup variations
Higher protein Blend through one can of cannellini beans or silken tofu.
Extra creamy Add half an avocado or a spoonful of tahini after blending.
Low histamine Use fresh homemade vegetable stock rather than commercial stock cubes.
Immune boosting Add fresh ginger and turmeric to the onion.
I’ve cooked versions of this soup for wellness retreats, health spas and private clients for more than two decades. It’s one of the recipes I return to whenever someone wants something deeply nourishing yet surprisingly satisfying. The seaweed adds a gentle savoury depth that many people can’t quite identify—but everyone loves.
A nourishing broccoli, silverbeet and seaweed soup that’s rich in fibre, vitamins and mineral-rich sea vegetables. This easy gluten-free recipe is packed with anti-inflammatory ingredients and delicious umami flavour for a comforting, healthy meal.
1/2 tbsp olive oil 1 Spanish onion, finely chopped 2 cloves garlic, finely chopped 1 tbsp fresh ginger, grated 1/2 tsp cumin, ground 1/2 tsp coriander, ground 1 large head of broccoli, about 4 cups, including stalks, roughly chopped 1 tsp Dijon or seeded mustard 1litrevegetable stock1/2 bunch silverbeet, about 4 large leaves, trimmed 1x 4cm x 2cm piece dried kombu or wakame seaweed Salt, to taste Black or white pepper, to taste To serve 1/2 lemon juice, to taste 1/2 tsp Gomasio seaweed sprinkle – see recipe below 1/2 tsp parsley, finely chopped
Instructions
In a large saucepan, heat oil over a moderate heat, add onion, garlic and ginger and sauté onion, until translucent, about 12 minutes. Add cumin and coriander.
Add broccoli stems and sauté a further 5 minutes to soften a little, then add remaining broccoli, mustard and vegetable stock.
Bring to a gentle boil, reduce heat and simmer for 5 minutes. Add silverbeet, leaves and dried kombu or wakame seaweed.
Turn off heat and cover with a lid to allow the silverbeet, to wilt and the dried seaweed to reconstitute.
Allow to cool, then transfer to a high-speed blender in small portions and puree in batches to a super fine consistency, about 5-7 minutes on high.
Return to the clean saucepan to reheat. Serve immediately with a squeeze of lemon and a pinch of Gomasio seaweed sprinkle.
Notes
Reserve the broccoli stalks—they’re sweet and full of fibre.
Add the silverbeet during the last few minutes to preserve its vibrant colour.
Blend while still hot for the smoothest texture.
Finish with a squeeze of lemon to brighten the flavours.
Garnish with toasted pumpkin seeds or hemp seeds for extra protein and crunch.
Chef Sam Gowing is one of Australia's leading voices in Food as Medicine, blending over 40 years of culinary expertise with evidence-based nutrition. A Le Cordon Bleu Master's graduate and qualified Clinical Nutritionist, Sam creates delicious, science-backed recipes that support health without compromising on flavour.
Table of Contents
This website is using cookies
This website is using cookies.
We use cookies on our website to improve your browsing experience and analyse site traffic. These cookies are essential for certain functionalities and remember your preferences. By clicking ‘Accept,’ or continuing to browse the site, you consent to the use of all cookies and you agree to the placement of these optional cookies on your device.
You must be logged in to post a comment.