Sunday, June 3, 2012

Recipe | Creamy Cauliflower Soup

During winter, I tend to seek comfort foods to eat...something that will warm you right through after being outside in the cold.  Casseroles and soups are delicious and hearty, though they can contain a lot of calories. With this in mind, I've been giving some of my favourite recipes a low calorie makeover!  Our garden is overflowing with celery at the moment, and there was a head of cauliflower in the crisper, so today's recipe was a no brainer...delicious Cauliflower Soup! Here's the recipe...

Creamy Cauliflower Soup
Serves 4 | Calories per serve: 161


20g butter*
1 medium onion, chopped
1 stick celery, chopped
1 medium potato, chopped
1/2 teaspoon ground nutmeg
750g cauliflower, cut into florets
4 cups (1 litre) reduced salt vegetable or chicken stock
1/2 cup light and creamy evaporated milk

Here's how:

  1. Melt the butter in a large pan. Cook the onion for 1-2 minutes until soft. Add the celery, potato and nutmeg and continue cooking, stirring for a further 2-3 minutes.
  2. Pour in the stock and bring to the boil. Reduce the heat and simmer for approximately 20 minutes until the vegetables are soft. Stir occasionally.
  3. Turn off the cook top, and blend the vegetables with a stick blender until smooth.**
  4. Stir in the evaporated milk and season with salt and pepper to taste.
  5. Gently reheat, and do not allow to boil.
* You could reduce the calories even further by swapping the butter for a spray oil.
** If you don't own a stick blender, transfer the soup to a food processor in batches, and process until smooth.

This soup is so tasty and creamy, without all of the calories. It would be perfect for lunch served with a side salad, or as a warming afternoon snack.  Packed full of vegetables, this soup is delicious and good for your waistline.

If you need a little crunch with your soup, avoid the crusty breads and have some celery sticks with it instead.  You will satisfy the oral sensation of needing to munch on something crunchy, and the curve of the celery will hold the soup after dipping.


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