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CAULIFLOWER SOUP
09

CAULIFLOWER SOUP

NUTRITION
HEALTHY RECIPES
Oct 09, 2024

CAULIFLOWER SOUP

Cauliflower soup is a creamy, nutritious recipe that could be perfect for a light lunch or dinner. This single-serving cauliflower soup is made with cauliflower florets, almond milk, and nutmeg touching to produce a rich, velvety texture without using dairy. Sautéed onion and garlic add depth in flavour, and the vegetable broth brings everything together. Balanced by the subtle warmth of nutmeg, the mild sweetness of the cauliflower makes this soup comforting and healthy. Vegans and anyone looking for a healthy, low-fat meal option will love this cauliflower soup-it’s simple, but you know it will fill you up.

RECIPE CATEGORY

Lunch, Dinner, Entrée, Appetisers

SERVING SIZE

1

CUISINE

Mediterranean

PREPARATION / TECHNIQUES

Sauté, Simmer, One-Pot Wonders

OCCASION / HOLIDAY

Fall, Winter, Thanksgiving, Mother’s Day, Family Dinner

SPECIAL CONSIDERATION / DIETARY CONCERNS

Vegan, Gluten-Free, Low Fat, Low Sodium, Healthy, Quick & Easy

DISH TYPE

Soup / Stew

INGREDIENTS

  • 1 cup cauliflower florets
  • ¼ onion, chopped
  • 1 clove garlic, minced
  • ½ cup vegetable broth
  • ¼ cup almond milk
  • ½ tbsp olive oil
  • ¼ tsp nutmeg
  • Salt and pepper to taste

FULL NUTRITIONAL INFORMATION (PER SERVING)

  • Calories: 150
  • Protein: 3g
  • Fat: 10g

 

  • Carbohydrates: 12g
  • Fibre: 3g
  • Sodium: 250mg

PREPARATION OF CAULIFLOWER SOUP

  • Sauté the onions: Heat the olive oil in a medium saucepan over medium. Add the chopped onion and sauté them for 4 to 5 minutes until softened and translucent.
  • Add garlic and cauliflower: Stir in the minced garlic and cauliflower florets and cook for another 2 minutes, lightly softening the cauliflower.
  • Add broth and simmer: Add the vegetable broth and bring to a boil. Lower the heat to the lowest point and continue cooking for 10-12 minutes until the cauliflower is tender.
  • Blend the soup: Purée the soup with an immersion blender, blend it until smooth, and return it to the pot.
  • Add almond milk and nutmeg: Stir in the almond milk and sprinkle in the nutmeg. Cook for the final 2-3 minutes until it’s hot through.
  • Season and serve: Season your soup with salt and pepper to your taste. Serve the soup immediately and garnish it with fresh herbs of your choice.

PREP TIME

5 minutes

COOKING TIME

15 minutes

TIPS

  • For a deeper flavour, roast the cauliflower first before adding it to your soup. Add olive oil, salt and pepper in florets and then roast in an oven at 400°F for 20 minutes.
  • You can clean up the soup much easier by using an immersion blender. However, if you prefer a chunky soup, you can blend only half of the mixture.
  • Add less broth if the soup is too light, or mix in an additional ¼ cup of cooked potatoes or cannellini beans to make the soup thicker and creamier.

VARIATIONS

  • For added protein, add ¼ cup of cooked white beans.
  • For a spicier kick, add a little bit of cayenne pepper or red pepper to the mix.
  • Replace almond milk with coconut milk and enjoy a richer, slightly sweeter taste.
  • Add one teaspoon of smoked paprika to the garlic for a smokier flavour, if you prefer.

PREPPING AND STORAGE

  • Fridge: Store the cooked cauliflower soup in a container in the fridge for up to 3 days. Reheat it over a medium stovetop or in the microwave.
  • Freezing: This soup freezes quite nicely. Let it cool totally, then spoon into an airtight freezer-safe container or freezer bag. Freeze for up to 3 months. Refrigerate overnight to thaw before reheating.

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