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Print This Cauliflower and Onion Soup Recipe

Cauliflower and Onion Soup Recipe

Cauliflower and Onion Soup

Cauliflower and onion soup recipe, This quick and nutritious cauliflower soup recipe uses the texture of cooked onions and cauliflower to make a creamy soup from puréed vegetables. And, as with most soups, homemade broth greatly improves the flavor and nutritional value of this soup.

3 tablespoons olive oil
1 medium white onion, diced
3 cloves of garlic peeled and diced
1 large head of cauliflower, separated and cut into florets
1 quart of fat free organic chicken broth
1 cup Feta cheese
salt and pepper to taste

Stove Temp: medium
Cook Time:
Recipe Pan Type: large saucepan


Cauliflower and Onion Soup Directions

In a large pot or dutch oven, heat the olive oil over medium-low hear. Add in the onions and a pinch of salt and saute until tender and clear, about 10 minutes.
Add in the garlic and cook for another 2-3 minutes stirring often.
Add 2 cups of chicken broth, cover the pot and simmer until the cauliflower is fork tender. The should take about 15 minutes.
Add in the rest of the chicken broth, raise the temp to high and bring to a boil. Reduce the heat to low and maintain a steady simmer for another 20 minutes.
At this point you can use an immersion blender or blender to puree your soup. When smooth add in most of the Feta cheese (holding out enough for garnish) and blend a few more seconds to add a creamy texture to the cauliflower onion soup. Ladle your soup into bowls and float a cracker topped with cheese for garnish.
Recipe Serves: 4 – 6

Nutrition Facts for Cauliflower and Onion Soup
Serving Size 529 g
Amount Per Serving Calories 294
Calories from Fat 181
Total Fat 20.1g 31%
Cholesterol 33mg 11%
Sodium 1245mg 52%
Total Carbohydrates 16.8g 6%
Sugars 8.4g
Protein 14.8g
Vitamin A 4% • Vitamin C 168% • Calcium 24% • Iron 10%

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Substitute, substitute, substitute. Recipes were made to be messed with. Use alternative ingredients to make your recipes healthier. Cook with broth (low-sodium vegetable, low-fat chicken or beef) instead of with oils. Use vinaigrettes or citrus-juice-based dressings instead of creamy ones, which are often full of saturated fat. Try olive oil, skim milk, or yogurt instead of butter or cream. Re-work dessert recipes that require heavy cream with evaporated skim milk or yogurt. For cakes and other desserts, substitute fresh-fruit puree as a topping instead of frosting. And one of my favorites: pancakes with applesauce, not maple syrup. These changes will give your favorite recipes great new flavor, and your food will be healthier!

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2 Heaping cups of Patience
1 Heart full of Love
2 Hands full of Generosity
1 Head full of Understanding
and a Dash of Laughter

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