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5.0 from 9 votes

Curried Cauliflower Soup

Adapted from Taste.com.au. This Curried Cauliflower Soup fits the bill perfectly in terms of being healthy, nutritious and delicious. Cauliflower is low in calories, high in fibre and vitamin C, and is a good source of iron, calcium and vitamins B1, B5 and B6. It also has wonderful anti-cancer properties, making cauliflower, along with other cruciferous vegetables, a wonderful inclusion to anyones diet.

Total Time
45 mins
Servings: 4 servings
Calories: 107 kcal
Course: Main Course
Cuisine: Vegetarian

Ingredients

  • 1 tbs olive oil
  • 1 brown onion peeled and chopped
  • 1 desiree potato peeled and chopped
  • 2 cloves garlic chopped
  • 1 tsp ground turmeric
  • 1 tsp ground coriander
  • 1 tsp ground cumin
  • ½ a red chilli chopped
  • ½ leaves medium cauliflower removed and cut into small florets
  • 1.25 litres of vegetable stock
  • ½ cup low-fat natural yoghurt or dairy-free coconut yogurt

Instructions

    Cup of Yum
  1. Place a large saucepan or stock pot over medium-high heat and add the oil. Add the onion, potato and garlic and cook until the onion softens, around 5 minutes.
  2. Add the turmeric, coriander, cumin and chilli and cook stirring for 1 minute or until aromatic before adding the cauliflower and stock. Cover and bring to the boil and then reduce to a medium low simmer. Simmer, partially covered, for 15 to 20 minutes or until cauliflower is tender.
  3. Using a stick or immersion blender, blend the soup until smooth. Return the to a medium-low heat and stir in ⅓ cup of the yoghurt. Season with salt and pepper to taste and serve with an extra dollop of yoghurt and crusty bread, or for something slightly different, serve with pappadums.

Nutrition Information

Calories 107kcal (5%) Carbohydrates 14g (5%) Protein 3g (6%) Fat 4g (6%) Cholesterol 1mg (0%) Sodium 35mg (1%) Potassium 395mg (11%) Fiber 1g (4%) Sugar 4g (8%) Vitamin A 70IU (1%) Vitamin C 16.3mg (18%) Calcium 75mg (8%) Iron 1.1mg (6%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 107

% Daily Value*

Calories 107kcal 5%
Carbohydrates 14g 5%
Protein 3g 6%
Fat 4g 6%
Cholesterol 1mg 0%
Sodium 35mg 1%
Potassium 395mg 8%
Fiber 1g 4%
Sugar 4g 8%
Vitamin A 70IU 1%
Vitamin C 16.3mg 18%
Calcium 75mg 8%
Iron 1.1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet.