Smooth Cauliflower Soup

Vegetarian
Gluten Free
Health score
7%
Smooth Cauliflower Soup
35 min.
6
50kcal

Suggestions

Looking for a delicious and nutritious vegetarian soup that's also gluten-free? Look no further than this Smooth Cauliflower Soup! This delightful dish is not only packed with flavor, but it's also low in calories, with only 50 kcal per serving. It's the perfect meal for a chilly evening, or as a starter or snack any time of day.

This soup is incredibly easy to make, and you probably have most of the ingredients already in your kitchen. The base of the soup is made from cauliflower, which is cooked until tender in a blend of water, garlic, nutmeg, pepper, and salt. The carrots add a touch of sweetness and are cooked separately to retain their shape and texture. The final result is a velvety smooth soup, enhanced with the fresh flavors of green onion and parsley.

The best part? This recipe is incredibly versatile. If you don't have a blender or an immersion blender, no problem! A food processor will work just as well. And if you're in a hurry, you can even use pre-cut cauliflower and carrots to save time.

Whether you're a seasoned cook or a beginner in the kitchen, this Smooth Cauliflower Soup is sure to impress. It's a healthy, hearty, and satisfying meal that's ready in just 35 minutes. So why not give it a try today? Your taste buds (and your waistline) will thank you!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • tablespoon butter 
  • large carrots cubed
  • head cauliflower chopped
  • 0.3 cup parsley fresh chopped
  • clove garlic crushed
  • 0.3 cup spring onion chopped
  • 0.3 teaspoon nutmeg 
  • 1.5 teaspoons salt 
  • cups water 

Equipment

  • food processor
  • sauce pan
  • pot
  • blender
  • immersion blender

Directions

  1. In a large pot over medium heat, melt butter. Cook garlic in butter 30 seconds, then stir in nutmeg, pepper and salt and cook 30 seconds more.
  2. Pour in the water and introduce the cauliflower. Bring to a boil, then reduce heat, cover and simmer 20 minutes, until cauliflower is tender.
  3. In a small saucepan over medium heat, cook carrot with water to cover until just tender.
  4. Drain and reserve.
  5. Puree cauliflower soup in a blender or food processor or with an immersion blender. Stir in reserved carrots, green onion and parsley.
  6. Serve.

Nutrition Facts

Calories50kcal
Protein15.65%
Fat36.23%
Carbs48.12%

Properties

Glycemic Index
54.14
Glycemic Load
1.47
Inflammation Score
-9
Nutrition Score
12.124347700049%

Flavonoids

Apigenin
5.42mg
Luteolin
0.13mg
Kaempferol
0.49mg
Myricetin
0.38mg
Quercetin
1.15mg

Nutrients percent of daily need

Calories:49.68kcal
2.48%
Fat:2.26g
3.47%
Saturated Fat:1.36g
8.48%
Carbohydrates:6.74g
2.25%
Net Carbohydrates:4.21g
1.53%
Sugar:2.58g
2.87%
Cholesterol:5.02mg
1.67%
Sodium:647.64mg
28.16%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.19g
4.39%
Vitamin K:69.25µg
65.95%
Vitamin C:51.43mg
62.34%
Vitamin A:2329.6IU
46.59%
Folate:64.42µg
16.11%
Vitamin B6:0.21mg
10.26%
Potassium:358.21mg
10.23%
Fiber:2.53g
10.11%
Manganese:0.2mg
10.07%
Vitamin B5:0.69mg
6.93%
Magnesium:21.02mg
5.26%
Phosphorus:51.51mg
5.15%
Copper:0.09mg
4.64%
Vitamin B2:0.07mg
4.29%
Calcium:41.94mg
4.19%
Vitamin B1:0.06mg
4.17%
Iron:0.7mg
3.89%
Vitamin B3:0.67mg
3.36%
Zinc:0.37mg
2.48%
Vitamin E:0.26mg
1.74%
Selenium:0.72µg
1.03%
Source:Allrecipes