Creamed Cauliflower Soup with Cheese

7 Reviews
100% would make this recipe again

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Preparation : 10 min Cooking : 20 min
170 calories/serving

Ingredients

6 cups cauliflower, or brocoflower, 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
1 pinch salt [optional] 0.2 g
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.

Observations

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 (330 g)

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

Net Carbs

9 g

Protein

10 g

Vitamin A

7 %

Vitamin C

118 %

Calcium

16 %

Iron

8 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 1 ½
Meat and Alternatives ½
Fats 1 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

7 Reviews (7 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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