Your Recipe

Vegan Creamy Curried Cauliflower Soup

Zutat  Menge  Kalorien 
Blumenkohl 907.184g 227kcal
Petersilie 15g 5kcal
Cashew 35g 194kcal
Kurkuma gemahlen 1.5g 5kcal
Knoblauch 12g 18kcal
Kokosmilch 244g 561kcal
Gemüsebrühe[pl:]Bulion warzywny 1080g 54kcal
Zwiebeln, weiß, roh 220g 79kcal
Kreuzkümmel, gemahlen 4g 15kcal
Salz, koscher 2g 0kcal
Koriander gemahlen 1g 3kcal

Recipe Tags:

Whole30 Diet

Recipe Tags:

Food

Recipe Instructions:

INGREDIENTS
2 tablespoons extra-virgin olive oil, plus more to serve
2 medium white onions, thinly sliced
1/2 teaspoon kosher salt, plus more to season
4 cloves garlic, minced
1 large head of cauliflower (about 2 pounds), trimmed and cut into florets
4 1/2 cups low-sodium vegetable broth or water
1/2 teaspoon ground coriander
1/2 teaspoon ground turmeric
1 1/4 teaspoons ground cumin
1 cup coconut milk
Freshly ground black pepper, to season
1/4 cup roasted cashew halves, for garnish (optional, see Recipe Note)
1/4 cup finely chopped Italian parsley, for garnish (optional)
Red pepper flakes, for garnish (optional)

INSTRUCTIONS
Heat oil in a large pot over medium heat until shimmering. Cook the onions and 1/4 teaspoon salt until onions are soft and translucent, 8 to 9 minutes. Reduce heat to low, add garlic, and cook for 2 additional minutes. Add cauliflower, broth or water, coriander, turmeric, cumin, and remaining 1/4 teaspoon salt. Bring to a boil over medium-high heat, then reduce the heat to low. Simmer until cauliflower is fork-tender, about 15 minutes.
Working in batches, purée the soup in a blender until smooth and then return the soup to the soup pot. (Alternatively, use an immersion blender to purée the soup right in the pot.) Stir in the coconut milk and warm the soup. Taste and add more salt, pepper, or spices if you’d like.
To serve, ladle the soup into bowls and garnish with a handful of toasted cashews, a few springs of parsley, sprinkle of red pepper flakes, and a dash of olive oil to top.

Nährwertangaben 
Portionsgröße  315 g | ml
Menge pro Portion  145
607
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 10g 13%
Gesättigte Fettsäuren  6.9g 34%
Natrium 540mg 23%
Gesamte Kohlenhydrate  13g 5%
Ballaststoffe  4.1g 15%
Zucker  5.8g
Protein  4.5g 9%
Vitamin D 0mcg 0%
Kalzium 52mg 4%
Eisen  2mg 11%
Kalium 543mg 12%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 24.414 mcg 3%
Thiamin [B1] 0.122 mg 10%
Riboflavin [B2] 0.106 mg 8%
Niacin [B3] 1.065 mg 7%
Pantothensäure [B5] 0.948 mg 19%
Vitamin B6 0.269 mg 16%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 73.593 mcg 0%
Vitamin C 59.102 mg 66%
Vitamin D 0 mcg 0%
Vitamin E 0.216 mg 1%
Vitamin K 50.872 mcg 42%
Betain 0.018 mg 0%
Cholin 3.801 mg 1%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  13.4 g 5%
Sugars 5.8 g 12%
Ballaststoffe  4.1 g 15%
Carbohydrate 8.1 g 0%
Netto-Kohlenhydrate 7.6g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.21 g 0%
Arginin 0.318 g 0%
Asparaginsäure 0.364 g 0%
Cystein 0.055 g 0%
Glutaminsäure 0.667 g 0%
Glycin 0.161 g 0%
Histidin 0.103 g 0%
Isoleucin 0.149 g 0%
Leucin 0.246 g 0%
Lysin 0.326 g 0%
Methionin 0.054 g 0%
Phenylalanin 0.157 g 0%
Prolin 0.151 g 0%
Serin 0.187 g 0%
Threonin 0.147 g 0%
Tryptophan 0.046 g 0%
Tyrosin 0.105 g 0%
Valin 0.241 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 52.43 mg 4%
Kupfer 0.27 mg 30%
Fluorid 1.13 mcg 0%
Eisen  1.99 mg 11%
Magnesium 48.84 mg 12%
Mangan 0.65 mg 28%
Phosphor 125.31 mg 10%
Kalium 543.44 mg 12%
Selen 3.73 mcg 7%
Natrium 539.84 mg 23%
Zink 0.91 mg 8%
andere
Nährstoff Menge  DV
Wasser 285.258 g 0%
Asche 2.274 g 0%