Creamed Cauliflower Soup

Creamed Cauliflower Soup

6 servings
Preparation 10 min
Cooking 20 min

120 calories per serving 


Ingredients

6 cups cauliflower, or brocoflower , 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
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

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

Nutrition Facts

per 1 serving (310g)

Amount

% DV*

* DV = Daily Value

Calories

120

Fat

6 g

9 %

Saturated 0.5 g
+ Trans 0.1 g

4 %

Cholesterol

0 mg

Sodium

95 mg

4 %

Carbohydrate

12 g

4 %

Fibre

3 g

11 %

Sugars

5 g

Protein

7 g

Vitamin A

0 %

Vitamin C

120 %

Calcium

4 %

Iron

6 %

More info

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: 0 serving
Meat and Alternatives: 0 serving

More info

Claims

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

More info


This recipe is in the following categories: Cheese | Vegetables | Soups | Artery-healthy | Diabetes-friendly | Halal | Heart-healthy | Kosher | Low Cholesterol | Low Saturated Fat | Low Sodium | Source of Omega-3 | British

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