blended AIP green soup made in the Instant Pot with cauliflower, broccoli, spinach, cilantro, and coconut milk

A pot of blended cauliflower, broccoli, and spinach does not read like the recipe photo would promise. What actually comes out of the Instant Pot is thick, deep green, genuinely savory from the broth and coconut milk, closer to a proper meal than to anything medicinal-tasting. The actual work here is roughly chopping a whole head of cauliflower and a whole head of broccoli, which takes longer than the Instant Pot itself does, and that is worth planning for on a day when the rest of AIP already feels like enough.

Broccoli and cauliflower are brassica vegetables, and sulforaphane is one of the compounds they're known for, thought to support the body's own antioxidant pathways, background work that matters when an overactive immune system is generating more oxidative stress than the body can easily clear. Spinach is a source of magnesium too, a mineral the nervous system leans on constantly.

Stop for a moment before you put the lid away. The color that comes out of that blender is a real, deep green, the kind that only happens when there is this much actual vegetable in 1 bowl. Pour it somewhere you like looking at, stir in the shredded chicken if you want more to the meal, and eat slowly enough to taste it.

Ingredients

• 2 tablespoons coconut oil [in place of ghee - see note]
• 1 large onion, coarsely chopped
• 1 large head cauliflower, florets only, coarsely chopped
• 2 ounces (1 bunch) cilantro
• 12 ounces (1 head) broccoli, coarsely chopped (about 2 cups)
• 3 ounces baby spinach leaves
• 5 cups chicken broth
• 1 cup full-fat coconut milk (or an extra cup of broth)
• 1 tablespoon garlic, chopped
• 1 tablespoon sea salt
• 2 teaspoons onion powder
• Optional: shredded chicken from one rotisserie chicken or sauteed mushrooms, to top or stir in

Note on substitutions: the original recipe uses ghee, which is a clarified butter. Ghee is a dairy-derived fat and is classified as a reintroduction food on AIP elimination - not suitable for the elimination phase. Coconut oil is the compliant substitute here. Black pepper from the original recipe has been omitted; it is a seed spice and excluded on AIP.

Method

Set the Instant Pot to saute and add the coconut oil. When the oil is melted and the pot is warm, add the onion and cook for 3 to 4 minutes, stirring, until softened.

Add the cauliflower, cilantro, broccoli, spinach, chicken broth, coconut milk, garlic, salt, and onion powder. Stir briefly to combine.

Lock the lid and set the valve to sealing. Cook on high pressure for 8 minutes. Allow a natural pressure release for 5 minutes, then carefully release any remaining pressure and remove the lid.

Use an immersion blender to puree the soup directly in the pot until completely smooth and creamy. Alternatively, let the soup cool for a few minutes and blend it in batches in a countertop blender - fill no more than halfway, hold the lid down firmly with a folded cloth, and blend away from you.

Taste and adjust the salt. Stir in more coconut milk if you want a richer, creamier texture.

Ladle into bowls and top with shredded chicken or sauteed mushrooms if you are using them.

Instant Pot variation

The method above is the Instant Pot method. The pressure cooking step - 8 minutes on high with a 5-minute natural release - fully softens all the vegetables, making them easy to blend into a smooth puree.

Slow cooker variation

Saute the onion in coconut oil in a skillet over medium heat for 3 to 4 minutes until softened, then transfer to the slow cooker. Add the cauliflower, cilantro, broccoli, spinach, broth, coconut milk, garlic, salt, and onion powder. Cook on low for 6 to 8 hours or on high for 3 to 4 hours. Blend as above before serving. This produces the same result with a deeper, more developed flavour from the longer cook time.

*Adapted from thecuriouscoconut.com (Jennifer Robins, shared with permission by Amanda Torres)*