0 from 6 votes
Cauliflower Soup Recipe
Creamy Cauliflower Soup is a light, comforting and nutritious vegetarian recipe.Creams and soups made with vegetables or legumes, such as Italian Minestrone or Italian Lentil Soup, are ideal comfort foods for dealing with the early cold weather, bringing seasonal ingredients rich in vitamins and minerals to the table.In addition to being a very tasty and nutritious dish, Creamy Cauliflower Soup is definitely a light recipe. In fact, it does not require the use of cream, milk or butter. The only ingredients are white cauliflower, garlic and extra virgin olive oil with the fragrant note of dried oregano.
Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 4
Calories: 188 kcal
Course:
Soup
Cuisine:
Italian
Ingredients
- 800 g cauliflower 1.7 pound
- 2 cloves garlic
- 4 tablespoons olive oil extra virgin
- 1 liter broth ~ 4 cups, vegetable
- oregano dried
- salt to taste
- pepper to taste
Instructions
- clean the cauliflower by removing the stem and the leathery outer leaves. Then separate the florets and wash them very well. First soak them in water, then rinse them under running water. Finally, drain them.
- Pour the extra virgin olive oil into a large, high-sided steel pan and heat it over a low heat. Add the whole peeled garlic cloves and sauté for two minutes. Then add the cauliflower florets. Finally, add dried oregano and a pinch of salt. Stir with a wooden spoon and cook for a few minutes.
- Add the vegetable broth until the cauliflower is covered. Cook on low heat for at least 20 minutes, covering the pan with a lid.
- When the cauliflower is cooked, it should be tender when you try to mash it with a fork. At this point, remove the garlic cloves. Turn off the heat and blend with an immersion blender until smooth and velvety.
- Adjust the salt, add a grind of black pepper and mix. Serve with a couple of croutons, a sprinkle of oregano on top and a drizzle of extra virgin olive oil.
Cup of Yum
Nutrition Information
Serving
100g
Calories
188kcal
(9%)
Carbohydrates
14g
(5%)
Protein
4g
(8%)
Fat
15g
(23%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
Monounsaturated Fat
10g
Sodium
1054mg
(44%)
Potassium
604mg
(17%)
Fiber
4g
(16%)
Sugar
6g
(12%)
Vitamin A
529IU
(11%)
Vitamin C
97mg
(108%)
Calcium
47mg
(5%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 188
% Daily Value*
| Serving | 100g | |
| Calories | 188kcal | 9% |
| Carbohydrates | 14g | 5% |
| Protein | 4g | 8% |
| Fat | 15g | 23% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 10g | 50% |
| Sodium | 1054mg | 44% |
| Potassium | 604mg | 13% |
| Fiber | 4g | 16% |
| Sugar | 6g | 12% |
| Vitamin A | 529IU | 11% |
| Vitamin C | 97mg | 108% |
| Calcium | 47mg | 5% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.