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Creamed Cauliflower Soup with Cheese

6 servings

Preparation 10 min / Cooking 20 min

$1.48 per serving / $1.40 with specials

160 calories per serving

Recipe

Nutrition Info

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Ingredients

6 cups	cauliflower, or brocoflower , cut into florets	1 kg
1 clove	garlic, finely chopped
1/2	onion(s), finely chopped	100 g
1 tbsp	butter, unsalted	14 g
1 tbsp	canola oil	15 mL
4 cups	chicken broth	1 L
1/4 cup	cream 15%	65 mL
1 1/3 cup	Cheddar cheese, grated	100 g
	salt to taste
	ground pepper to taste

Before you start

A blender or food processor will be very useful to purée the soup.

Method

Prepare the vegetables: cut the cauliflower into florets, finely chop the garlic and onion.
Heat the butter and oil in a saucepan over medium-low heat. Add the onion and garlic and sauté 4-5 min, until translucent. Add the cauliflower and cook 2 min with stirring. Pour in the warm broth. Bring to a boil, then lower the heat, cover, and simmer about 20 min until very soft. Add a little salt and pepper.
Purée the soup in a blender or food processor until smooth. Pour in the cream, half of the grated cheddar and adjust the seasoning. Put the soup back on the stovetop, add more broth if the soup is too thick, and reheat it throughout.
Serve into bowls, adding the remaining cheese on top of each bowl.

Remarks

The soup keeps up to 7 days in the refrigerator or up to 4 months in the freezer. Cheese and cream should not be added before freezing, but later when the soup is reheated.

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit:	3	servings
Grain Products:	0	serving
Milk and Alternatives:	¼	serving
Meat and Alternatives:	0	serving

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Claims

Free :: Added Sugar
Source of :: Fibre, Iron, Magnesium, Manganese, Niacin, Selenium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin E, Zinc
Good source of :: Calcium, Pantothenic Acid, Phosphorus, Potassium, Vitamin B6
Excellent source of :: Folacin, Vitamin C, Vitamin K
Diet-related health claims :: This recipe is a good or excellent source of Calcium, and contains no more Phosphorous than Calcium, so as to help achieving strong bones and reduce the risk of osteoporosis.
Bone-healthy

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Nutrition Facts Table

Nutrition Facts

per 1 serving (330g) excluding optional ingredients

Amount

% DV*

* DV = Daily Value

Calories

160

Fat

10 g

16 %

Saturated 6 g
+ Trans 0.1 g

28 %

Cholesterol

25 mg

Sodium

590 mg

25 %

Carbohydrate

11 g

4 %

Fibre

3 g

11 %

Sugars

4 g

Protein

8 g

Vitamin A

8 %

Vitamin C

120 %

Calcium

15 %

Iron

6 %

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