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Ingredients

Adjust Servings:
5 cups Spinach
1 cup Broccoli
1 Bay leaf
1 Clove Garlic
1/2 cup Coconut milk
1 Onion
2 tsp Coconut oil
3 tsp Pepper powder
To taste Salt

Nutritional information

1 cup
Serving Size
160
Calories
13 gms
Total Fat
11.1 gms
Saturated Fat
0mg
Cholestrol
242 mg
Sodium
10.7 gms
Total Carbohydrate
3.8 gms
Dietary Fiber
3.6gms
Total Sugars
3.7 gms
Protein
85 mg
Calcium
3 mg
Iron
541mg
Pottasium

Pegan Spinach Broccoli Soup in instapot

Features:

    A rich green vitamin rich soup cooked the pegan way

    • 15 mins
    • Serves 3
    • Easy

    Ingredients

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    Pegan diet is a new way of life for many. Pegan is a combination of a paleo diet and a vegan diet. Dr Mark Hyman was the one who found this unique way of eating our daily meals. He stresses on the fact that most diseases we all seem to suffer nowadays are due to the bad lifestyle that we have chosen to live. He says that changing the lifestyle from sedentary to active and changing our food habits will bring us nearer to being healthy and away from obesity. Dr Hyman says that 75% of our daily meal must be plant-based. That is it could be vegetables, curries and salads. 25% has to be proteins and the rest can be the carbohydrate and fats. One dish in a protein-rich can be a soup and I have prepared this pegan spinach broccoli soup.

    Does this mean that I am going to follow pegan diet from now on? The answer would be negative. I would rather take the positives of any diet and try to incorporate into my regular meal plan. According to mark hyman , he stresses on wholesome food. He has been saying that we should wean away from processed food. We should say a big no to sugar, especially the white sugar. With diabetes soaring to an all-time high in India I think we should all do away with sugar. From what I have read from his book, some concepts are easily acceptable to our vegetarian diet.

    pegan spinach broccoli soup

    The first being that we should concentrate on taking 3/4 th of our plate with vegetables cooked in the most healthy way. 1/4 th of our meal should be protein and the rest carbohydrates. I use dals and paneer as my protein source. Quinoa, millets fills in for carbohydrates and protein.

    Pegan Spinach Broccoli Soup

    In this pegan spinach broccoli coconut soup, I have used very little coconut oil as the prescribed fat. Since it is a vegan soup I have used the coconut milk instead of milk. I have prepared this soup in an instapot. You can do the same in cook stop also as shown in Brocolli spinach coconut soup

    For this week the theme for foodie it was decided that we cook and blog a pegan dish and this is my contribution towards the theme

    Steps

    1
    Done

    Dice the onion into thin slices. Chop the spinach coarsely. Cut the broccoli into florets and keep aside. Wash the spinach before chopping.

    2
    Done

    Keep the inner vessel of the instapot in position. Switch on the saute mode

    3
    Done

    Add the coconut oil and when sufficiently hot add the onion, bay leaf and garlic and saute for few seconds

    4
    Done

    Now add the washed and diced broccoli and spinach, mix well and saute for few minutes

    5
    Done

    Now add 2 cups water and close the lid of the instapot. Press CANCEL. Keep the vent in the cooking position and switch on the SOUP mode. Or pressure cook on high for 3 minutes. Let the pressure release naturally

    6
    Done

    Once the pressure is released, open the lid carefully and add the coconut milk.

    7
    Done

    Blend it well with a hand blender

    8
    Done

    Add the necessary amount of pepper powder and salt and serve warm

    Pegan spinach broccoli soup in instapot

    This is a rich green pegan soup with the goodness of spinach and broccoli and cooked with coconut milk
    Prep Time5 mins
    Cook Time10 mins
    Total Time15 mins
    Course: Soup
    Cuisine: pegan diet
    Keyword: pegan, vegan, paleo, soup, spinach broccoli soup, instapot recipe
    Servings: 3 people
    Calories: 0.16kcal
    Author: Veena

    Ingredients

    • 5 cups spinach
    • 1 cup Broccoli
    • 1 Bayleaf
    • 1 Clove Garlic
    • 1/2 Cup Coconut milk
    • 1 Onion
    • 2 Tsp Coconut oil cold pressed
    • 3 Tsp Pepper powder
    • To Taste Salt

    Instructions

    • Dice the onions and washed spinach. Keep aside
    • Keep the inner vessel of the instapot in position. Switch on the SAUTE mode
    • Add the coconut oil and once hot add the bay leaf, garlic onions and saute for few seconds
    • Next ass the chopped spinach and broccoli florets. Mix well
    • Add enough water, salt and press CANCEL on the instapot
    • Now close the lid, keep the vent on cooking position and switch on the SOUP mode or Press MANUAL twice and pressure cook on high for 3 minutes. Press CANCEL, else it will go in warm mode. Let the pressure release naturally
    • Once the pressure is released add coconut milk
    • Blend it with a hand blender
    • Add pepper and required amount of salt, mix well and serve warm

    Did you like the recipe?

    You can leave me an answer, a comment or a suggestion.

    11 Comments Hide Comments

    Soup sounds comforting, nutritious and filling. Coconut milk enhance the taste. This iron rich soup is perfect for iron deficiency. I would love to try it in this cold weather. A bowl full of hot soup will be perfect dinner for me.

    Thank you for introducing us to this wonderful diet. Soup made from Broccoli ,spinach and coconut milk looks so tempting and delicious. It can be made so quickly in Instant Pot. Thats so wonderful Veena.


    I thought I commented. Anyway we love soups so this will be welcome addition to my soups collection. I love the idea of combining 2 iron rich fibrous vegetables.

    Beautiful green soup with the goodness of broccoli, coconut milk for the nutty taste and spinach. The best is that it the Instant Pot recipe that I can try in my new Instant pot!!

    Broccoli, coconut milk and spinach – cant ask more irrespective of what diet it is ๐Ÿ™‚ and yes, thanks for introducing us to the Pegan theme, Veena…

    Simply love the cups Veena. Thanks for introducing us to a new diet. Hadn’t heard about it till you suggested it a theme. As to the spinach broccoli soup, hubby’s favorite. Adding coconut milk is a good idea and perfect as a vegan or vegan diet.

    Add Your Comment

    Veena

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    11 Comments Hide Comments

    Soup sounds comforting, nutritious and filling. Coconut milk enhance the taste. This iron rich soup is perfect for iron deficiency. I would love to try it in this cold weather. A bowl full of hot soup will be perfect dinner for me.

    Thank you for introducing us to this wonderful diet. Soup made from Broccoli ,spinach and coconut milk looks so tempting and delicious. It can be made so quickly in Instant Pot. Thats so wonderful Veena.


    I thought I commented. Anyway we love soups so this will be welcome addition to my soups collection. I love the idea of combining 2 iron rich fibrous vegetables.

    Beautiful green soup with the goodness of broccoli, coconut milk for the nutty taste and spinach. The best is that it the Instant Pot recipe that I can try in my new Instant pot!!

    Broccoli, coconut milk and spinach – cant ask more irrespective of what diet it is ๐Ÿ™‚ and yes, thanks for introducing us to the Pegan theme, Veena…

    Simply love the cups Veena. Thanks for introducing us to a new diet. Hadn’t heard about it till you suggested it a theme. As to the spinach broccoli soup, hubby’s favorite. Adding coconut milk is a good idea and perfect as a vegan or vegan diet.

    Add Your Comment

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