Roasted Cauliflower Soup - 15.9g Carbs, 4.77g Fiber, 6.94g Sugar
From: www.chefmd.com
Preparation Time: 15 minutes
Cooking Time: 20 minutes
Servings: 4
1 large yellow onion, chopped
2 Tbsp extra virgin olive oil, divided
2 1/2 cups vegetable broth, such as Imagine brand
1 head cauliflower, cut into small florets or chunks
2 1/2 tsp ground cumin, divided
1 tsp dry mustard
1/2 tsp turmeric
1/4 tsp coarse sea salt or kosher salt
16 oz extra firm tofu, cut into small chunks
1/4 cup chopped chives
2 tsp shredded lemon peel (optional)
Heat oven to 400 degrees F.
Saute onion in 1 tablespoon of the oil in a large saucepan over medium heat 5 minutes. Add broth; simmer 10 minutes or until
onion is tender. Remove from heat; let cool while roasting cauliflower.
Meanwhile, place cauliflower on a rimmed baking sheet. Drizzle remaining 1 tablespoon oil over cauliflower. Combine 2 teaspoons of the cumin, mustard, turmeric and salt; sprinkle over cauliflower. Toss well and spread into a single layer. Roast 20 minutes or until cauliflower is tender.
Add half of the broth mixture and half of the roast cauliflower to
blender container. Cover*; blend until smooth. Return to same saucepan. Repeat with remaining broth mixture and roast cauliflower. Heat through over medium-high heat. Sprinkle remaining 1/2 teaspoon ground cumin over tofu; stir into soup and heat through. Ladle into shallow bowls; top with chives, and, if desired, lemon peel.
* Note: take the round feed tube out of the top of the blender so
that when blending hot liquid, steam does not build. Hold a thick
towel over the top while blending to prevent the hot liquid from
spurting out.
Substitutions - -
Chive flowers may replace the chopped chives.
Food as Medicine Tip - -
Cauliflower helps lower "lousy" LDL cholesterol in two ways. First,
it's an excellent source of fiber, which sweeps away LDL. And second,
cauliflower contains IC3, a phytonutrient that helps lower the
liver's production of one of the main carriers of bad cholesterol
by over 50 percent.
Culinary Taste Tip - -
Add the spice turmeric to the cauliflower while it bakes. It adds
flavorful depth and helps improve osteoarthritis pain.
Culinary Technique Tip - -
Do not wash fresh cauliflower prior to storing. Keep in the refrigerator, with stem side down. Store in a perforated plastic or brown bag or loosely wrap to avoid accumulation of moisture which speeds deterioration.
Servings: 4
Nutrition per Serving:
184 Calories, 41% from Fat, 8.73g Total Fat, 75.56 Fat calories,
0mg Cholesterol, 0g Trans Fatty Acids, 1.15g Saturated Fat,
1.46g Polyunsaturated Fat, 5.14g Monounsaturated Fat,
15.9g Carbs, 4.77g Fiber, 6.94g Sugars, 12.48g Protein,
592.19mg Sodium, 114.17mg Calcium
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