Cauliflower Soup: Minestra di Cavolofiore

Dairy Free
Health score
55%
Cauliflower Soup: Minestra di Cavolofiore
55 min.
6
814kcal

Suggestions

Ingredients

  •  bay leaves 
  • tablespoon peppercorns black
  •  carrots coarsely chopped
  • pounds cauliflower cut into florets
  • ribs celery coarsely chopped
  • 3.5 pounds chicken wings 
  • cloves garlic sliced
  • 0.3 cup olive oil extra-virgin
  • tablespoons olive oil extra-virgin
  •  onions coarsely chopped
  • bunch parsley stems 
  • pinch pepper flakes red
  • servings salt and pepper 
  • tablespoons tomato paste 
  • cup tomatoes crushed
  • pound mezza ziti (half-sized ziti)

Equipment

  • frying pan
  • sauce pan
  • ladle
  • pot
  • wooden spoon

Directions

  1. Bring 6 quarts of water to a boil and add 2 tablespoons salt.
  2. In a separate stockpot, heat the olive oil over medium-high heat, and add the cauliflower. Stir over high heat for 5 minutes, seasoning until the cauliflower is just beginning to get tender.
  3. Add the chicken stock, garlic, bay leaves, tomatoes, pepper flakes, and salt and pepper, to taste, and bring to a boil. Reduce to a simmer and cook until the cauliflower is tender, about 15 minutes.
  4. Add water if necessary to ensure that all the cauliflower is submerged in hot liquid.
  5. Add the ziti to the boiling water and cook until not quite done.
  6. Drain and add to the simmering soup to finish cooking. Season with salt and pepper, and serve.
  7. In a large, heavy-bottomed saucepan, heat the oil over high heat until smoking.
  8. Add all the chicken parts and brown all over, stirring to avoid burning.
  9. Remove the chicken and reserve.
  10. Add the carrots, onions, and celery to the pot and cook until soft and browned. Return the chicken to the pot and add 3 quarts of water, the tomato paste, peppercorns, and parsley. Stir with a wooden spoon to dislodge the browned chicken and vegetables bits from the bottom of the pan. Bring almost to a boil, then reduce heat and cook at a low simmer until reduced by half, about 2 hours, occasionally skimming excess fat.
  11. Remove from heat, strain, and press on the solids with the bottom of a ladle to extract out all liquids. Stir the stock to facilitate cooling and set aside. Refrigerate stock in small containers for up to a week or freeze for up to a month.

Nutrition Facts

Calories814kcal
Protein20.13%
Fat42.26%
Carbs37.61%

Properties

Glycemic Index
59.47
Glycemic Load
27.54
Inflammation Score
-10
Nutrition Score
41.819565158823%

Flavonoids

Apigenin
21.29mg
Luteolin
0.58mg
Isorhamnetin
1.84mg
Kaempferol
1.06mg
Myricetin
1.45mg
Quercetin
8.47mg

Nutrients percent of daily need

Calories:813.71kcal
40.69%
Fat:38.48g
59.2%
Saturated Fat:8.79g
54.93%
Carbohydrates:77.08g
25.69%
Net Carbohydrates:67.98g
24.72%
Sugar:10.79g
11.99%
Cholesterol:110.02mg
36.67%
Sodium:493.58mg
21.46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:41.24g
82.48%
Vitamin K:205.03µg
195.27%
Vitamin A:6410.37IU
128.21%
Vitamin C:97.06mg
117.65%
Selenium:71.92µg
102.74%
Manganese:1.41mg
70.48%
Vitamin B3:11.76mg
58.78%
Vitamin B6:1.09mg
54.51%
Phosphorus:452.81mg
45.28%
Potassium:1315.75mg
37.59%
Folate:148.57µg
37.14%
Fiber:9.1g
36.41%
Magnesium:116.95mg
29.24%
Vitamin B5:2.81mg
28.1%
Iron:4.74mg
26.35%
Zinc:3.82mg
25.48%
Copper:0.51mg
25.32%
Vitamin E:3.71mg
24.74%
Vitamin B2:0.35mg
20.44%
Vitamin B1:0.3mg
20.02%
Calcium:133.98mg
13.4%
Vitamin B12:0.46µg
7.62%