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Cauliflower soup recipe

Ingredients (1 serving):

  • 3/4 cup Fat Free Milk
  • 1/4 cup Water
  • 1/2 clove Garlic
  • 1/4 Bunch Spring Onions (Scallions)
  • 1/8 tsp Ground Cumin
  • 1/4 tsp Ground Turmeric
  • 1/8 tsp Salt
  • 1/4 whole Cauliflower, trimmed (about 200 g)
  • 3/4 tsp Olive Oil
  • 3/4 tsp Parmesan Cheese, grated
  • 1/4 slice White Bread
  • 1/2 back Bacon with Fat Removed (or reduced fat, reduced sodium bacon), chopped
  • Freshly Ground Black Pepper


How to make it:

  1. Preheat oven to 400° F.
  2. Pour milk and water into a large saucepan.
  3. Peel and roughly chop garlic, and add to the milk and water.
  4. Finely chop the white part of the spring onions and add to saucepan, keeping the greens for later.
  5. Add the cumin, turmeric, salt and pepper.
  6. Chop the cauliflower into small pieces and add to the saucepan.  Bring to a boil and simmer, partially covered for 20 minutes, until the cauliflower is tender.
  7. Meanwhile, mix the oil, cheese and pepper to taste in a bowl.
  8. Cut the bread into cubes and evenly coat with the cheese mixture.  Spread in a single layer on a baking sheet and bake for 15 to 20 minutes, until crisp and brown. Toss at least twice during baking.
  9. Fry the chopped bacon over medium heat using non-stick cooking spray. Set aside.
  10. Finely slice the spring onion tops and set aside.
  11. In a food processor or with a hand blender, purée the soup. Add more black pepper, if desired, and heat through.
  12. Ladle into a soup bowl and top with the spring onions, croutons and bacon.


Nutritional values per serving:

Calories: 200 kcal

Protein: 14 g

Fat: 6 g

Carbohydrates: 20 g

Fiber: 5 g

Cholesterol: 10.7 mg

Sodium: 536 mg

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Recipe and picture taken from the low GI, low fat recipe book by registered dietitians Gabi Steenkamp and Liesbet Delport, Eating for Sustained Energy 3 (Tafelberg).

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