Cauliflower, Kale and Lentil Soup
While this hardy soup is a comforting fit on wet or cold days, it is also filled with ingredients that help support your liver. Your liver is responsible for detoxification of toxins that have accumulated in your body. This detox soup recipe has multiple ingredients aimed at supporting liver function.
This soup is filled with hearty cruciferous vegetables, pivotal for supporting the liver. Both cauliflower and kale are in the cruciferous vegetable family, and when consumed research shows that they increase the level of enzymes used by the liver to breakdown toxins (1). This is a required step before toxins can be removed from the body.
Garlic has also been identified as an excellent support for the liver. Garlic contains multiple sulphides, which also have the ability to increase detoxification enzymes in the liver. These enzymes work to breakdown toxins before they can be discarded from the body. As an added benefit, garlic increases glutathione levels, which serves to protect cells from damage from toxins (2).
Don’t forget about olive oil! Small studies have shown that even one daily teaspoon of olive oil improved levels of liver enzymes and resulted in better blood flow to the liver (3). This goes to show that every ingredient counts!
While this recipe instructs to use a stovetop, try using your crockpot or pressure cooker for added convenience!
Did you know that spring and fall are the ideal times to implement a detox? To learn more about when and why to detox, check out our detoxification and cleanse 101 article! Or, you can download your copy of our 1-week Detoxification Meal Plan today!
- Manchali, A., Murthy, K.N.C., & Patil, B.S. (2012). Crucial facts about health benefits of popular cruciferous vegetables. Journal of Functional Foods, 4(1), 94-106. doi: 10.1016/j.jff.2011.08.004
- Lushchak, V. (2012). Glutathione Homeostasis and Functions: Potential Targets for Medical Interventions. Journal of Amino Acids, 2012, 736837. doi: 10.1155/2012/736837
- Sofi, F., Giangrandi, I., Cesari, F., Corsani, I., Abbate, R., Gensini, G.F., & Casini, A. (2010), Effects of a 1-year dietary intervention with n-3 polyunsaturated fatty acid-enriched olive oil on non-alcoholic fatty liver disease patients: a preliminary study. International Journal of Food Sciences and Nutrition, 61(8), 792-802. doi: 10.3109/09637486.2010.487480
Cauliflower, Kale and Lentil Soup
Ingredients
- ¼ cup Extra Virgin Olive Oil
- 1 Yellow Onions diced
- 4 stalks Celery diced
- 4 Carrots medium, peeled and diced
- 8 Cloves Garlic minced
- 1 head Cauliflower chopped into florets
- 4 cups Kale Leaves chopped
- 12 cups Vegetable Broth
- 4 cups Lentils cooked
- Salt and Pepper to taste
Instructions
- In a large pot, over medium heat, heat the olive oil.
- Add the onion, celery, and carrots to the pot. Cook for 8 - 10 minutes, until the vegetables are softened.
- Add the garlic and cook another 2-3 minutes, stirring frequently.
- Add the cauliflower, kale, and vegetable broth and bring to a rolling boil for 1 minute. Then reduce heat to a simmer. Cover and simmer for approximately 20 minutes.
- Add the cooked lentils. Stir to combine.
- Sample and season to taste with salt and black pepper. Divide between serving bowls and enjoy!
