Comfort With Cream Of Cauliflower Soup

November 20, 2018

Cauliflower is a cruciferous vegetable grown away from sunlight to keep the florets soft and prevent forming the green coloring (chlorophyll).  Cauliflower is packed with antioxidants, vitamins and minerals. It is very high in vitamin C, K, E, folate, B vitamins. Also high in minerals like, calcium, magnesium, phosphorous, potassium, and zinc. The combination of these vimtamins/minerals are excellent for bone health, so toss away those calcium supplements and eat more cauliflower!

It’s also a good source of protein providing about 2g per cup. It has phytochemicals and antioxidants for cancer prevention and boosting the immune system.  It contains high amount of dietary fiber, about 2g per 1 cup, which boosts healthy digestion, therefore detoxification, weight loss and decreases risk for Type 2 Diabetes, high cholesterol and colitis.  With this much nutrition, no wonder it is considered as a superfood. Other notable health benefits of cauliflower include as mentioned, decreasing risk of cancers, heart and brain diseases. It also helps with iron absorption. Cauliflower is excellent for maintaining hormonal balance. (Check out DIM for more information and estrogen balance).

Comfort With Cream Of Cauliflower Soup

Ingredients

  • 2 Tbs avocado or olive oil
  • 2 Tbs. Butter (Kerrygold- grassfed cow) (For vegans: use coconut oil or avocado oil)
  • 2 cups chopped yellow or red onions
  • 2 cloves of garlic, minced
  • 3 cups of organic red potatoes (peel on for fiber and minerals, cubed)
  • 2/3 cups of peeled and chopped carrots (about 2 medium carrots)
  • 8 cups of Bone Broth (homemade bone broth or any broth that you can get) (For Vegans use vegetable broth)
  • 1 head of cauliflower, trimmed and chopped
  • 1 cup Milk (For Vegans use any plant/nut milks: oatmilk, hempmilk, almondmilk, etc)
  • 1 tsp himalyan salt
  • 1/2 tsp black pepper
  • 1/8 tsp nutmeg
  • Chopped fresh parsley and cayenne peppers for garnish

Directions

  • Roast your cauliflower evenly mixed with 2 Tbs avocado or olive oil at 425 degrees for about 25-35 minutes or until edges are caramelized.
  • Melt butter in a pot over medium heat. Stir in onion and garlic, cook until onions are translucent or about 5 minutes. Stir in the potatoes and carrots, cook about 5 more minutes.
  • Pour in the broth and bring to boil.
  • Stir in cauliflower, reduce the heat to simmer and cover, stirring occasionally until vegetables are tender, about 15-20 minutes.
  • Remove from heat and let stand about 10 minutes.
  • Transfer about half of the soup to blender or food processor. Puree until smooth and return to pot.
  • Stir in milk, salt, black pepper and nutmeg. Heat through.
  • Garnish with parsley and cayenne pepper.
  • Can also sprinkle in nutritional yeast for that cheesy flavor and extra B vitamins.

Prep: 20 minutes

Cook time: 40 minutess

Serves about 6

Nutrition Info:

2 cups serving: 215 calories, 10g Fat, 10g Protein, 40g Carb, 7 g Fiber, 400mg sodium

Cream of Cauliflower Soup Nutraphoria

About the Author

Emily Kim

General Nutrition

North Bergen

I’ve been a Registered Dietitian over 10 years working in the clinical field concentrating in ICU and nutrition support.  I initially entered into a school...

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