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Easy Healthy Cauliflower Soup with Croutons

Contents

  • Introduction
  • Step-by-Step
  • Ingredients
  • The Recipe
  • Equipment List
  • Nutrition
  • Reviews
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Your mom most likely told you to eat your veggies, and you should, especially when packed in a bowl of healthy cauliflower soup.

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BENEFIT OF CAULIFLOWER

This soup is served blended, so you can’t even tell which vegetables you are eating, you’re just getting the full benefits of each and every one of them. That happens to be an excellent way to enjoy the vegetables you may not like looking at, like my son, who tends to pick out all of the onions every time. The main ingredient of this healthy cauliflower is soup is obviously the cauliflower (hint: it’s in the name). Cauliflower is high anti-inflammatory and high in fiber; therefore it’s a big deal in the nutrition world. Inflammation and its symptoms can get out of hand, especially for those who consume a lot of junk foods. Fiber is one benefit I look for when I choose what to eat since it’s great for digestion. Fiber is essential to help food move through the digestive tract, and certain types of fiber can help you maintain regularity. Soluble fiber provides nutrients to healthy gut bacteria that play an important role in good digestive health.

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Steps

In a large soup pot, heat the olive oil on medium heat. Add in onion and garlic; cook for about 5 minutes (until softened.)

When the onion is soft and ready, add the carrots, celery, and cauliflower. Sauté for 2 minutes, stirring occasionally.

Add vegetable stock and bring to a boil.

Reduce the heat. Add salt and pepper to the water (to taste) and cover with a lid. Cook on low for 25 minutes or until the vegetables are soft.

Remove from heat and puree the soup in a blender (in small batches) then return it into the pot. Season with salt and pepper. Add the cheese and mix until it is all melted.

Before serving, garnish each plate with croutons and green onion.

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Ingredients 3 Ingredients

Carrots Ingredients carrot
Carrots
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cauliflower ingredient
Cauliflower
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ingredients: vegetable broth
Vegetable Broth
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Easy Healthy Cauliflower Soup with Croutons Yum

172 Calories
Time to cook: 1 hr 15 mins
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Ingredients

  • 1 Tbsp olive oil
  • 1 small yellow onion, chopped
  • 2 cloves garlic, minced
  • 1 large carrot, sliced
  • 2 stalks celery, chopped
  • 1 head cauliflower, shredded
  • 32 oz vegetable stock
  • 1 cup mild cheddar cheese, grated
  • 1 pinch salt, add to taste
  • 1 pinch ground black pepper, add to taste

Instructions

1

In a large soup pot, heat the olive oil on medium heat. Add in onion and garlic; cook for about 5 minutes (until softened.)

2

When the onion is soft and ready, add the carrots, celery, and cauliflower. Sauté for 2 minutes, stirring occasionally.

3

Add vegetable stock and bring to a boil.

4

Reduce the heat. Add salt and pepper to the water (to taste) and cover with a lid. Cook on low for 25 minutes or until the vegetables are soft.

5

Remove from heat and puree the soup in a blender (in small batches) then return it into the pot. Season with salt and pepper. Add the cheese and mix until it is all melted.

6

Before serving, garnish each plate with croutons and green onion.

CauliflowerSoup 08 1000x563

Equipment Used

Knife
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Cutting Board
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Ladle
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Garlic Press
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blender equipment
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Nutrition Facts
Easy Healthy Cauliflower Soup with Croutons
Amount Per Serving
Calories 172 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 5g31%
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 24mg8%
Sodium 931mg40%
Potassium 484mg14%
Carbohydrates 12g4%
Fiber 3g13%
Sugar 6g7%
Protein 8g16%
Vitamin A 2724IU54%
Vitamin C 59mg72%
Calcium 206mg21%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

About the Author

Marina Rizhkov

I’m Marina, a Mother, Culinary Nutrition Expert, and Blogger. I am so glad you took the time to stop by and treat yourself to some of my recipes. My goal is to give you the knowledge and courage to get out of your comfort cooking zone and cook from scratch! You’ll find a bunch of pictures, nutritional information, and step-by-step instructions to help you achieve tasty homemade meals.

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Easy Healthy Cauliflower Soup with Croutons
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