Your Recipe

Cauliflower Soup

Ingredient Amount Calories
Cauliflower 840g 210kcal
Onions 150g 60kcal
Garlic 6g 9kcal
Vegetable broth 880g 44kcal
Milk, whole 240g 144kcal
Butter, salted 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.

Nutrition Facts
Portion Size 536 g | ml
Amount Per Portion 168
701
kcal
kilojoules
% Daily Value *
Total Fat 8.5g 11%
Saturated Fat 4.9g 25%
Sodium 784mg 34%
Total Carbohydrate 20g 7%
Dietary Fiber 5.7g 20%
Sugar 9.7g
Protein 7.1g 14%
Vitamin D 0.7mcg 3%
Calcium 140mg 11%
Iron 1.1mg 6%
Potassium 822mg 17%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount 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%
Pantothenic acid [B5] 1.596 mg 32%
Vitamin B6 0.502 mg 30%
Cobalamin [B12] 0.336 mcg 0%
Floate [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%
Betaine 0.059 mg 0%
Choline 15.31 mg 3%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 20 g 7%
Sugars 9.7 g 19%
Dietary fiber 5.7 g 20%
Carbohydrate 15.1 g 0%
Net carbs 10.3g
Aminoacids
Nutrient Amount DV
Alanine 0.256 g 0%
Arginine 0.231 g 0%
Aspartic acid 0.418 g 0%
Cysteine 0.045 g 0%
Glutamic acid 0.661 g 0%
Glycine 0.163 g 0%
Histidine 0.126 g 0%
Isoleucine 0.161 g 0%
Leucine 0.242 g 0%
Lysine 0.479 g 0%
Methionine 0.045 g 0%
Phenylalanine 0.152 g 0%
Proline 0.161 g 0%
Serine 0.195 g 0%
Threonine 0.173 g 0%
Tryptophan 0.049 g 0%
Tyrosine 0.116 g 0%
Valine 0.279 g 0%
Minerals
Nutrient Amount DV
Calcium 139.64 mg 11%
Copper 0.13 mg 14%
Fluoride 2.71 mcg 0%
Iron 1.12 mg 6%
Magnesium 45.17 mg 11%
Manganese 0.41 mg 18%
Phosphorus 174.47 mg 14%
Potassium 822.17 mg 17%
Selenium 2.87 mcg 5%
Sodium 784.41 mg 34%
Zinc 0.97 mg 9%
Other
Nutrient Amount DV
Water 497.252 g 0%
Ash 3.462 g 0%