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Cauliflower Soup Recipe

Looking for an easy Cauliflower Soup recipe? Learn how to make Cauliflower Soup using healthy ingredients.


Submitted by lawa2007

Makes 8 servings



A surprisingly scrumptious and super simple soup that is smooth and soothing.

Recipe Ingredients for Cauliflower Soup

1 head cauliflower, roughly chopped
3/4 large onion, chopped
1/2 cup celery, finely minced
2 tsp. garlic, minced
1 Cooking Spray (Olive oil spray)
1/2 tsp. salt
1/2 tsp. pepper
1/2 tsp. thyme, dried
1/4 tsp. red pepper flakes
1/4 tsp. nutmeg, ground
1/2 tsp. parsley
4 cups fat free chicken broth
2 cups water

Recipe Directions for Cauliflower Soup

  1. Using a medium soup pot, spray several sprays of cooking spray. Turn the heat to medium/high.

  2. Saute the onions, celery, and garlic for about 1 to 2 minutes.

  3. Add the chicken broth, water, and all seasonings except parsley. Turn up the heat and bring to boil.

  4. Add the chopped head of cauliflower. (You may use the entire head including leaves and stems or you can use only the florets. You will puree the soup at the end). Bring back to boil.

  5. Cover the soup pot and turn heat back down to medium/high. Boil until the cauliflower is very soft, stirring occasionally.

  6. Once the cauliflower gives easily to a spoon, turn off the heat. You may pour into a blender (you may have to do two batches depending on size of blender) or use a hand held blender to puree the soup until smooth.

  7. Add the parsley to the smooth soup and stir it in.

  8. Serve very warm.

  9. You have limitless options as what to add to soup to individualize it. I added a tbsp. of reduced fat shredded cheese. Keep in mind that it will affect the number of calories.

Categories

Soup, Boil, Puree, Saute

Nutrition Facts
Serving Size 235.5g
Amount Per Serving
Calories
37
Calories from Fat
7
% Daily Value*
Total Fat
0.8g
1%
Saturated Fat
0.2g
1%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
545mg
23%
Potassium
250mg
7%
Total Carbohydrates
4.2g
1%
Dietary Fiber
1.2g
5%
Sugars
1.5g
Protein
3.3g
Vitamin A 1% Vitamin C 28%
Calcium 2% Iron 3%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • No cholesterol
  • High in dietary fiber
  • High in manganese
  • Very high in niacin
  • High in phosphorus
  • High in potassium
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • Very high in sodium
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