Purple Cauliflower Soup - 23.5g Carbs, 9.9g Fiber, 9.9g Sugar
From: www.aharmonyhealing.com
Dairy-Free, Paleo, Gluten-Free
Servings: 4
1 large head organic purple cauliflower (at least 3 lb)
2 tablespoons pastured organic butter (or organic virgin coconut oil)
1 small white onion, peeled and chopped into small pieces
3 garlic cloves, minced
Himalayan sea salt, to taste
Fresh ground black pepper, to taste
4 cups organic chicken broth/stock or organic vegetable stock*
1 bay leaf
2 tsp thyme leaves
1/2 tsp rosemary leaves
1/4 tsp oregano leaves
1/2 cup organic coconut milk, preservative free
1. Remove green leaves from the bottom of the cauliflower and wash it to remove any dirt. Cut cauliflower into florets and set aside 5 florets for later.
2. Place 2 tablespoons of butter or coconut oil in a large pot with a lid and melt on medium heat then add onion. Sprinkle onion with sea salt and cook for 3-4 minutes until it starts to get soft. Add garlic during the last 1 to 2 minutes and continue cooking until the garlic starts to soften but not get dark brown.
3. Add remaining purple cauliflower florets to the pot and sprinkle with sea salt and black pepper to taste. Pour in chicken stock or vegetable stock and add the bay leaf, thyme, rosemary, and oregano leaves.
4. Bring soup to a boil, then reduce heat to medium-low and add in coconut milk. Cover pot and simmer for around 20-25 minutes or until cauliflower is fork tender.
5. Once cauliflower is tender, remove bay leaf and puree soup with either an immersion stick blender or regular blender until smooth. Taste soup and adjust seasoning if needed.
6. Break remaining 5 raw cauliflower florets into smaller pieces. Pour soup into bowls and top with the floret pieces. Enjoy immediately!
*If you use a commercial brand of stock, either choose low sodium or adjust the sea salt used in the recipe.
Nutrition From: www.caloriecount.about.com
Using low sodium chicken broth! Omitting the "Himalayan sea salt—to taste" - For the nutrition I used white cauliflower since the purple was not listed to use in the ingredients.
Servings: 4
Serving Size: 638 g
Nutrition per Serving: 233 Calories, 120 Calories from Fat, 13.3g Total Fat, 10.1g Saturated Fat, 15mg Cholesterol, 218mg Sodium, 23.5g Total Carbs, 9.9g Dietary Fiber, 9.9g Sugars, 9.9g Protein
Vitamin A 5% - Vitamin C 269% - Calcium 10% - Iron 17%
Nutrition Grade: A-
Good points:
Low in cholesterol
High in dietary fiber
High in manganese
High in potassium
Very high in vitamin B6
Very high in vitamin C
Bad points:
Very high in saturated fat
High in sugar
| Reply via web post | Reply to sender | Reply to group | Start a New Topic | Messages in this topic (1) |
No comments:
Post a Comment