Cumin Cauliflower Soup - 16.9g Carbs, 6.6g Fiber, 6.7g Sugar
From: Weeks, Caitlin; Boumrar, Nabil; Sanfilippo, Diane (2014-10-26). Mediterranean Paleo Cooking: Over 150 Fresh Coastal Recipes for a Relaxed, Gluten-Free Lifestyle (Kindle Locations 2820-2822). Victory Belt Publishing.
Prep time: 5 min
Cook time: 15 to 20 min
Serves: 4
Nabil: In my family, cauliflower is a favorite, and I am always experimenting with new ways to prepare it, particularly when it's in season. This soup combines cauliflower with cumin and chili peppers—two of my other loves—to create a truly delicious and unique flavor.
1 large head cauliflower (about 2 lb), cored and cut into florets (see Chef's Tip)
4 Tbsp unsalted butter, ghee, or coconut oil, divided
1 medium white onion, minced
2 tsp minced garlic
2 tsp ground cumin, plus more for garnish
1 tsp chili powder
Fine sea salt
Ground black pepper
4 cups Chicken Broth
Extra-virgin olive oil, for garnish
1. Rinse the cauliflower florets, drain, and set aside.
2. Melt 2 tablespoons of the fat in a large saucepan over medium heat. Add the onion and sauté it for 2 to 3 minutes. Add the garlic, cumin, chili powder, and a pinch of salt and pepper, and sauté for about 1 minute, until onion is translucent.
3. Add the chicken broth and cauliflower to the saucepan and simmer until tender, about 10 minutes. Stir in the remaining 2 tablespoons of fat.
4. Puree the soup with an immersion blender until creamy, or puree in a blender or food processor in batches. Adjust the seasonings to taste.
5. Ladle the soup into 4 bowls and top each with a sprinkle of cumin and a drizzle of olive oil.
Chef's Tip: Cauliflower is easily prepped in just a few seconds. First, remove the hard base and leaves with a knife, cutting straight across just under the florets. Then turn the cauliflower core to face upwards and insert a paring knife between the core and the florets. Cut in a circular motion around the core to extract it, much as you would core an apple. Discard the core. You are left with perfect florets.
Nutritionist's Note: Cauliflower and onions are rich sources of quercetin, a potent antioxidant that regulates blood sugar, lowers inflammation, and provides cardiovascular benefits.
Nutrition From: www.caloriecount.about.com
No added salt. Low sodium chicken broth.
Servings: 4
Serving Size: 512 g
Nutrition per Serving: 194 Calories, 111 Calories from Fat, 12.3g Total Fat, 7.4g Saturated Fat, 31mg Cholesterol, 230mg Sodium, 786mg Potassium, 16.9g Total Carbs, 6.6g Dietary Fiber, 6.7g Sugars, 7.3g Protein
Vitamin A 12% - Vitamin C 180% - Calcium 7% - Iron 12%
Nutrition Grade: A-
Good points:
High in dietary fiber
High in potassium
High in vitamin B6
Very high in vitamin C
Posted by: chefgloria1030@yahoo.com
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