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Creamed Cauliflower Soup with Cheese

6 Reviews
100% would make this recipe again

Preparation : 10 min Cooking : 20 min
170 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Halal
  • Kid-friendly

Ingredients

6 cups cauliflower, cut into florets 1 kg
1 clove garlic, finely chopped
1/2 onions, finely chopped 100 g
1 tbsp margarine non-hydrogenated 14 g
1 tbsp canola oil 15 mL
4 cups chicken broth, low-sodium 1 L
1/4 cup dairy blend 5% 65 mL
1 1/3 cup Cheddar cheese, grated 100 g
salt [optional]
ground pepper to taste [optional]

Before you start

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

Method

  1. Prepare the vegetables: cut the cauliflower into florets, finely chop the garlic and onion.
  2. Heat the margarine 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.
  3. Purée the soup in a blender or food processor until smooth. Pour in the dairy mix, 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.
  4. 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 should not be added before freezing, but later when the soup is reheated.

Nutrition Facts Table

per 1 Serving (330g)

Amount

% Daily Value

Calories

170

Fat

10 g

16 %

Saturated 4.5 g
+ Trans 0 g

23 %

Cholesterol

20 mg

Sodium

200 mg

8 %

Carbohydrate

12 g

4 %

Fibre

3 g

11 %

Sugars

5 g

Protein

10 g

Vitamin A

7 %

Vitamin C

118 %

Calcium

16 %

Iron

8 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 3 servings
Grain Products : 0 serving
Milk and Alternatives : ¼ serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Source of  :
Copper, Fibre, Iron, Magnesium, Manganese, Omega-3, Selenium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin E, Zinc
Good source of  :
Calcium, Niacin, Pantothenic Acid, Phosphorus, Vitamin B6
Excellent source of  :
Folacin, Potassium, Vitamin C, Vitamin K
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 1 ½
Meat and Alternatives ½
Fats 1 ½

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Members' Reviews

6 Reviews (6 with rating only ) 100% would make this recipe again

This recipe is in the following categories

Vegetables | Cheese | Soups | Source of Omega-3 | High Calcium | Halal | British