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Creamed Cauliflower Soup

2 Reviews
100% would make this recipe again

Preparation : 10 min Cooking : 20 min
120 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Kid-friendly
  • Diabetes-friendly
  • Artery-healthy
  • Heart-healthy

Ingredients

6 cups cauliflower, cut into florets 1 kg
1 clove garlic, finely chopped
1/2 onions, finely chopped 100 g
2 tbsp canola oil 30 mL
4 cups chicken broth, low-sodium 1 L
1/4 cup creamy soy preparation for cooking 65 mL
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 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 soy preparation 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.

Remarks

The soup keeps up to 7 days in the refrigerator or up to 4 months in the freezer.

Nutrition Facts Table

per 1 Serving (310g)

Amount

% Daily Value

Calories

120

Fat

6 g

9 %

Saturated 0.7 g
+ Trans 0.1 g

4 %

Cholesterol

0 mg

Sodium

90 mg

4 %

Carbohydrate

12 g

4 %

Fibre

3 g

11 %

Sugars

5 g

Protein

7 g

Vitamin A

1 %

Vitamin C

118 %

Calcium

4 %

Iron

7 %

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 : 0 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Free  :
Added Sugar, Cholesterol, Trans Fat
Low  :
Saturated Fat, Sodium
Source of  :
Copper, Fibre, Iron, Magnesium, Manganese, Omega-3, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin E, Zinc
Good source of  :
Niacin, Vitamin B6
Excellent source of  :
Folacin, Potassium, Vitamin C, Vitamin K
Diet-related health claims  :
Artery-healthy, Heart-healthy

DIABETES Exchange

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

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Members' Reviews

2 Reviews (1 with rating only ) 100% would make this recipe again
Azurelite
january 05, 2013 | I would make this recipe again

Made this with the following changes: Left out soy preparation (don't even know what it is!) Had to use ordinary broth (no low-sodium in the pantry) Added 1 tsp each of tarragon, marjoram & cumin. Added 2 Tbsp of chopped parsley. Used stick-blender to puree it right in the saucepan. Easy & delicious! Will make again! As always, I appreciate the basic recipes here on SOS, to which I can add the seasonings we like!

Useful 0

Top Reviews

View All Reviews
Azurelite
january 05, 2013 | I would make this recipe again

Made this with the following changes: Left out soy preparation (don't even know what it is!) Had to use ordinary broth (no low-sodium in the pantry) Added 1 tsp each of tarragon, marjoram & cumin. Added 2 Tbsp of chopped parsley. Used stick-blender to puree it right in the saucepan. Easy & delicious! Will make again! As always, I appreciate the basic recipes here on SOS, to which I can add the seasonings we like!

Useful 0