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Low Carb Cauliflower Soup

Recipes »  Soups, Stews and Chili  »  Vegetable

Creamy and flavorful, this goes well with salad for a low carb lunch.

"I changed potato flakes to using cubed potatoes - raises carb level. Also added curry powder when boiling the potatoes and cauliflower to make curried version which was delicious. Used vegetable stock and more of it. Drained some of it off and used most of it then added cream but not the milk (not that recipe said when to use the milk anyway). Just tore the spinach to sprinkle in but did this while heating in saucepan rather than in blender as prefer piping hot soup. Literally threw in spinach stirred ten times and served so that spinack wasn't mush! Will definately make again" - PondACB

Yield: 10 Ready in 45 minutes

Cuisine: AmericanMain Ingredient: Cauliflower

(4.5, 16) 100% would make again (reviews)

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Verified by stevemur

Servings          
Original recipe makes 10
1 poundCauliflower; one head
2 cupsVegetable broth; as required
1 cupMilk; I used 2%
1/4 teaspoonTumeric
1/4 cupPotato flakes
1/2 cupHeavy cream
1/4 teaspoonSalt; to taste
1/2 teaspoonBlack pepper; to taste
1/2 cupSpinach; chopped fine

Low Carb Cauliflower Soup Preparation

Cut up cauliflower into medium (about 1 - 1 1/2 inch) chunks. Don't forget that the center core (except the very bottom) is edible also. Place in saucepan with the vegetable broth. You can use chicken broth if you wish but the dish won't be vegetarian then.

Cook the cauliflower until very tender (about 15 minutes) then move the broth and cauliflower to a food processor or (in smaller batches) a blender. Be sure to place a towel over the top of the blender. That way you won't get a bath in scalding hot broth if the top comes off while blending the hot liquid.

Pulse briefly to get things broken up then add the tumeric to give it a rich yellow color. Pulse a few more times and sprinkle in the potato flakes. These give the soup a smoother texture as the cauliflower can be a bit "grainy". Mix in the cream and possibly a bit more broth to adjust the thickness. Blend once more and season with salt & pepper.

Stir in spinach just prior to serving and garnish with a few shreds on top.

Each (app 3/4 cup ) serving contains an estimated:

Cals: 52, FatCals: 28, TotFat: 3g

SatFat: 2g, PolyFat: 0g, MonoFat: 1g

Chol: 10mg, Na: 380mg, K: 215mg

TotalCarbs: 5g, Fiber: 2g, Sugars: 2g

NetCarbs: 3g, Protein: 2g

If you prefer a spicier flavor add a dash of your favorite hot sauce to each cup.

Notes

I served this with a spinach salad and warm bacon dressing. We had home-made vegetable stock in the freezer that was low-salt. The commercial version might have more.

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As suggested by Pete! - stevemur stevemur

Calories Per Serving: 68
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Low Carb Cauliflower Soup Reviews

Give it a rating Would you make it again?   [please sign in to add your comment]
Delicious!! I used chicken stock, a little garlic and onion. I didn't have potato flakes or turmeric. I used fat free Greek yogurt and a little cream and skim milk. Used my immersion blender and topped with sliced green onions. So good!!
3 months, 2 weeks, 6 days, 22 hours, 58 minutes ago
Good basic recipe. Instead of milk I used light coconut milk, and instead of cream I used Greek yoghurt. Added about half a leek, used a whole potato, added coriander, and yum!
5 months, 3 weeks, 6 days, 2 hours, 58 minutes ago
Great tasting, nutritious soup! I added a couple of small sweet potatoes in lieu of the potato flakes. My kids and husband gobbled it up!
8 months, 3 weeks, 10 hours, 45 minutes ago
SO good! Didn't use the potato flakes, or the milk/cream. Used water and 1tblsp of sour cream instead. Texture was not as creamy (obviously) but the taste was delicious and it was super healthy!
1 years, 1 months, 3 hours, 18 minutes ago
Mmmm...yum! I halved the cauliflower, doubled the spinach, and added 1 more cup of broth. Added the milk after pureeing everything. Looks like alien plasma but tastes divine!!
1 years, 4 months, 5 days, 6 hours, 53 minutes ago
1 years, 6 months, 2 weeks, 3 days, 14 hours, 40 minutes ago
Yummy! You won't be disappointed.
1 years, 7 months, 2 weeks, 3 days, 10 hours, 28 minutes ago
Great photo, havent tried it yet but will soon, CCheryl
1 years, 9 months, 1 weeks, 4 days, 15 hours, 40 minutes ago
I made this using a Thai Coconut Curry stock instead of chicken stock and replace the cream with yoghurt. It was divine!
1 years, 9 months, 3 weeks, 4 days, 16 hours, 44 minutes ago
Mmmmm easy and tasty! The potato flakes added just the right consistency.
2 years, 6 days, 20 hours, 48 minutes ago
I used chicken broth. I served this as a verrine with little diced, sauteed red bell pepper on top for color. Wonderful!
2 years, 2 weeks, 2 days, 1 hours, 32 minutes ago
I made this using cubed potatoes instead of flakes, I added a half tsp of curry at the end and some milk to thin. It was very good, peppery.
2 years, 2 months, 6 days, 20 hours, 32 minutes ago
I followed the recipe but then added some curry powder and more milk than called for because I like mine a little thinner. Very Good!!!!
2 years, 6 months, 2 weeks, 1 days, 11 hours, 3 minutes ago
I changed potato flakes to using cubed potatoes - raises carb level. Also added curry powder when boiling the potatoes and cauliflower to make curried version which was delicious. Used vegetable stock and more of it. Drained some of it off and used most of it then added cream but not the milk (not that recipe said when to use the milk anyway). Just tore the spinach to sprinkle in but did this while heating in saucepan rather than in blender as prefer piping hot soup. Literally threw in spinach stirred ten times and served so that spinack wasn't mush! Will definately make again
3 years, 8 months, 2 weeks, 5 days, 4 hours, 47 minutes ago
Delicious! I served this with salsa chicken on a bed of mixed salad greens. My 11 year old loved it!
5 years, 4 months, 18 hours, 6 minutes ago
I served this with a spinach salad and warm bacon dressing. We had home-made vegetable stock in the freezer that was low-salt. The commercial version might have more.
[I posted this recipe.]
5 years, 10 months, 1 weeks, 2 days, 8 hours, 46 minutes ago

Tags

  1. Low Sugar
  2. Diabetic
  3. Vegetarian
  4. Low-Carb
  5. Low-fat
  6. Kid Friendly
  7. Soup
  8. American
  9. Cauliflower
  10. Lunch
  11. Summer
  12. Comforting

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