Your Recipe

Cauliflower Soup

Zutat  Menge  Kalorien 
Blumenkohl 840g 210kcal
Zwiebeln 150g 60kcal
Knoblauch 6g 9kcal
Gemüsebrühe[pl:]Bulion warzywny 880g 44kcal
Milch, ganz 240g 144kcal
Butter, gesalzen 28.4g 204kcal

Recipe Tags:

OMAD

Recipe Tags:

Soup

Recipe Instructions:

Ingredients:
• 1 large head of cauliflower, chopped into florets
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 tablespoons butter or olive oil
• 4 cups vegetable or chicken broth
• 1 cup milk or cream
• Salt and pepper to taste
• Fresh parsley or chives, chopped (for garnish)
Instructions:
1. Sauté Aromatics:
• In a large pot, heat the butter or olive oil over medium heat. Add the chopped onion and minced garlic. Sauté until the onion is translucent and fragrant, about 5 minutes.
2. Cook Cauliflower:
• Add the cauliflower florets to the pot. Stir well to combine with the aromatics.
• Cook for another 5 minutes, stirring occasionally.
3. Simmer Soup:
• Pour in the vegetable or chicken broth. Bring to a boil, then reduce the heat to low. Cover and simmer for about 20-25 minutes, or until the cauliflower is tender.
4. Blend Soup:
• Use an immersion blender to blend the soup until smooth. Alternatively, transfer the soup in batches to a blender and blend until smooth.
5. Add Milk or Cream:
• Stir in the milk or cream to add creaminess to the soup. Heat through over low heat.
6. Season and Serve:
• Season the soup with salt and pepper to taste.
• Ladle the Cauliflower Soup into bowls. Garnish with fresh parsley or chives.
Note:
• You can adjust the consistency of the soup by adding more broth or milk/cream, depending on your preference.
• This Cauliflower Soup is perfect for a comforting meal and pairs well with crusty bread or a simple salad.

Nährwertangaben 
Portionsgröße  536 g | ml
Menge pro Portion  168
701
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 8.5g 11%
Gesättigte Fettsäuren  4.9g 25%
Natrium 784mg 34%
Gesamte Kohlenhydrate  20g 7%
Ballaststoffe  5.7g 20%
Zucker  9.7g
Protein  7.1g 14%
Vitamin D 0.7mcg 3%
Kalzium 140mg 11%
Eisen  1.1mg 6%
Kalium 822mg 17%
* 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 94.164 mcg 10%
Thiamin [B1] 0.21 mg 17%
Riboflavin [B2] 0.271 mg 21%
Niacin [B3] 1.427 mg 9%
Pantothensäure [B5] 1.596 mg 32%
Vitamin B6 0.502 mg 30%
Cobalamin [B12] 0.336 mcg 0%
Folat [B9] 127.083 mcg 0%
Vitamin C 105.343 mg 117%
Vitamin D 0.66 mcg 3%
Vitamin E 0.371 mg 2%
Vitamin K 34.943 mcg 29%
Betain 0.059 mg 0%
Cholin 15.31 mg 3%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  20 g 7%
Sugars 9.7 g 19%
Ballaststoffe  5.7 g 20%
Carbohydrate 15.1 g 0%
Netto-Kohlenhydrate 10.3g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.256 g 0%
Arginin 0.231 g 0%
Asparaginsäure 0.418 g 0%
Cystein 0.045 g 0%
Glutaminsäure 0.661 g 0%
Glycin 0.163 g 0%
Histidin 0.126 g 0%
Isoleucin 0.161 g 0%
Leucin 0.242 g 0%
Lysin 0.479 g 0%
Methionin 0.045 g 0%
Phenylalanin 0.152 g 0%
Prolin 0.161 g 0%
Serin 0.195 g 0%
Threonin 0.173 g 0%
Tryptophan 0.049 g 0%
Tyrosin 0.116 g 0%
Valin 0.279 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 139.64 mg 11%
Kupfer 0.13 mg 14%
Fluorid 2.71 mcg 0%
Eisen  1.12 mg 6%
Magnesium 45.17 mg 11%
Mangan 0.41 mg 18%
Phosphor 174.47 mg 14%
Kalium 822.17 mg 17%
Selen 2.87 mcg 5%
Natrium 784.41 mg 34%
Zink 0.97 mg 9%
andere
Nährstoff Menge  DV
Wasser 497.252 g 0%
Asche 3.462 g 0%