Sunday, April 28, 2013

Creamed Cauliflower Soup - 104 Calories per serve



Serves: 8 ( 104 Calories per serve - approximately 2 cups per serve)
Total calories per recipe: 952



Preparation Time: 5-10 minutes.

Cooking time: 40-50 minutes
Creamed Cauliflower Soup - 104 Calories per serve

INGREDIENTS
1 tablespoon MCT oil (or other cooking oil) - 85 calories
100g onion - 27 calories
3 garlic cloves - 15 calories
3 medium carrots (200g) - 60 calories
1 teaspoon ground cumin - 3 calories
1/2 teaspoon nutmeg - 8 calories
10g Basil pesto - 45 calories
10g fresh or frozen parsley - 4 calories
1 Massel stock cube - 8 calories
1 large head of cauliflower - 800g - 200 calories
1 large potato (350g) - 245 calories
100g Greek natural yogurt - 129 calories
7 cups water
Freshly ground salt and pepper (to taste)
Smoked paprika - neg


METHOD
  • Dice onion or use frozen diced onion.
  • Finely dice garlic and carrots
  • Add oil to heated pan. Add garlic, onion, carrot, parsley, basil pesto, cumin, and nutmeg and cook 3-4 minutes.
  • Chop cauliflower head roughly and add to mixture with water and crumbled stock cube, salt and pepper.
  • High simmer for 20 minutes. Add yogurt (optional) and blend until smooth.
  • Garnish with a sprinkle of smoked paprika if desired.
  • Serve with 4 pappadams cooked this way and add only 50 calories!


    NOTES:
  • This is a mild soup so if you like heat add chili or a hot paprika garnish.

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