Wednesday, February 5, 2014

Potato and Cauliflower Soup

Yummy...more potatoes and more cauliflower, quickly combined into soup.  And you can vary it to meet your dietary needs in so many ways.   I made it one day with almond milk and another day I made it without the milk and simply increased the broth to 4 cups.  And your choice of milk is whatever fits your needs and tastes best....almond, soy, dairy, goat, or coconut....or whatever is available in your pantry.  Last week I made this for a friend using full-fat dairy milk, and I added some Parmesan cheese for her.  So think of this as a simple template for potato-cauliflower soup and then vary it with Pzazz!

Despite the bland white color of cauliflower, it is still a nutritional powerhouse, providing Vitamins C, K and B6, as well as folate, pantothenic acid, potassium and manganese.  What surprised me most as I looked at its nutritional profile was that cauliflower is also a source of protein. But if you want even more protein in this soup, try adding some silken tofu, whey powder, or egg white protein powder.  

    2 1/2 lb. russet potatoes (about 4 large), peeled and cut into 1" cubes 
    1 lb. cauliflower florets, cut into small pieces 
    3 cups low-sodium chicken or vegetable broth 
      1 cup low-fat milk of your choice (I used almond milk so that is what I used in the nutritional analysis.)

        Optional:  Add 1/2 cup grated cheese of your choice (Parmesan, goat, vegan alternatives.  Not included in nutritional analysis.)  

Place potatoes and cauliflower florets into a large soup pot and cover with water. Bring to a boil, and simmer until the vegetables are tender when stabbed with a fork,around 10 - 15 minutes. Remove from heat and drain water. Add chicken stock and the milk to the pot.  Using an immersion blender, puree until smooth and creamy. If the soup is too thick for your preferences, add a bit more broth. Season with freshly ground black pepper.  A sprinkle of paprika on top is a great addition, too.   

Servings per recipe: 8
Serving Size: 1 cup
Calories: 130
Total Fat: 1 g
Cholesterol: 0 mg
Sodium: 93 mg
Total Carbs: 27 g
Dietary Fiber: 5 g
Protein: 5 g

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