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Creamed Cauliflower Summer Soup

6 Reviews
100% would make this recipe again

A simple and delicious soup to be prepared in advance and served cold.

Preparation : 5 min Cooking : 25 min Standing : 2 h
70 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Halal
  • Diabetes-friendly
  • Artery-healthy
  • Heart-healthy

Ingredients

4 cups cauliflower, cut into florets 650 g
2 3/4 cups chicken broth, low-sodium 700 mL
1/3 cup dairy blend 5% 85 mL
4 tbsp chives, fresh, chopped 12 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 cauliflower: cut it into large florets and boil it 10 min, at which point the cauliflower will be three-quarter cooked, i.e. firmer than al dente.
  2. Drain it and put it back into the pot. Pour the warm broth over the cauliflower (just enough to cover it). Simmer 8-10 min, until the cauliflower is soft. Season with salt and pepper to taste.
  3. Purée the soup in a blender or food processor until smooth. Transfer the soup to a container, cover and chill thoroughly, at least 2 h before serving.
  4. When ready to serve, pour in the dairy blend, adjust the seasoning, then add the minced chives. Ladle into bowls and serve.

Nutrition Facts Table

per 1 Serving (310g)

Amount

% Daily Value

Calories

70

Fat

2 g

4 %

Saturated 1 g
+ Trans 0 g

5 %

Cholesterol

10 mg

Sodium

110 mg

4 %

Carbohydrate

11 g

4 %

Fibre

3 g

11 %

Sugars

5 g

Protein

6 g

Vitamin A

2 %

Vitamin C

119 %

Calcium

6 %

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, Trans Fat
Low  :
Cholesterol, Fat, Saturated Fat, Sodium
Source of  :
Calcium, Copper, Fibre, Iron, Magnesium, Manganese, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B12, Vitamin B2, 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

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Members' Reviews

6 Reviews (5 with rating only ) 100% would make this recipe again
slightlywoman
december 16, 2012 | I would make this recipe again

I used coconut milk instead of cream

Useful 0

Top Reviews

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slightlywoman
december 16, 2012 | I would make this recipe again

I used coconut milk instead of cream

Useful 0