Cauliflower + White Bean Soup

by Teresa Cutter ( The Healthy Chef )

A complete healthy meal for a light lunch or dinner – but the secret to making the perfect cauliflower soup or cooking cauliflower overall  is to cook it quickly so the flavors stay intact and you taste the whole essence and goodness of this magnificent vegetable.

Cauliflower contains phytonutrients that release sulfur compounds when heated. These odors become stronger with increased cooking time, so to minimize  the odor and reduce nutrient losses, it’s important to cook the cauliflower for only a short time. Cauliflowers are low in calories, carbs and fat and contain B vitamins necessary for energy metabolism plus plenty of fiber to fill you up and to keep you regular.

The final texture of the soup should look creamy and velvety with almost a nutty flavor and it marries perfectly with a little Parmesan sprinkled over the top. For a dairy free option, omit the cheese and enjoy as is or stir through a little coconut cream before serving.  I’ve added a tin of white beans to my soup, mainly because I love eating soups as complete meals, so the beans have added quality protein to fill me up as well as aiding repair and supporting my immune system.

Serves 4

  • 1 leek, finely sliced

  • 1 cauliflower (800 g ) cut into flowerets

  • 1 x 400 g tin organic cannelinni beans, drained

  • 1 litre vegetable stock
Parmesan to garnish

Saute leek in 1 tablespoon olive oil over a gentle heat for 5 minutes until softened.

Add the cauliflower, stock and beans.

Simmer until the cauliflower is tender and and remove from the heat.

Puree in a good blender like a vitaMix until creamy and smooth.

Return to the pot and season with a little white pepper.

Serve warm soup in large bowls with a little shaved or grated Parmesan or grated gruyere and enjoy.

Protein: 11 g
Fat: 3.4g
Carbs: 16g
Calories: 151/631kj

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