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Tuesday, January 12, 2016

[Healthy_Recipes_For_Diabetic_Friends] Roasted Cauliflower and Kale Soup - 23.5g Carbs, 9g Fiber, 10.7g Sugars

Roasted Cauliflower and Kale Soup - 23.5g Carbs, 9g Fiber, 10.7g Sugars

From: dishingupthedirt.com
A silky cauliflower soup bursting with spring flavors.
Prep Time: 15 min
Cook Time: 50 min
Serves: 4

1 large head cauliflower, cut into florets
4 large cloves garlic, peeled
1 large yellow onion, peeled and cut into 1/4 inch thick pieces
1/4 tsp dried thyme
1/8 tsp cayenne pepper
4 Tbsp olive oil, divided
1 large bunch curly kale, tough stems removed and torn into bite size pieces
5 1/2 cups low sodium vegetable broth PLUS additional to thin, if necessary
1/2 cup pine nuts, lightly toasted
Salt and pepper, to taste
Squeeze fresh lemon juice, for serving

Preheat the oven to 425F.

Toss the cauliflower, garlic, onion, thyme and cayenne with 2 Tablespoons of olive oil. Place in a single layer on a baking sheet and roast in the oven until lightly browned and tender. About 20-25 minutes. If the garlic begins to brown too quickly removed it from the pan sooner. Toss veggies halfway through cooking. Remove from the oven and reduce the temperature to 350F.

In a bowl toss half of the kale with 2 Tablespoons olive oil. Sprinkle with a little salt and pepper and place on a baking sheet and bake in the oven until lightly browned and crisp. About 18-20 minutes. Check the kale often to make sure it doesn't burn.

In a large Dutch oven add the roasted vegetables with the stock and bring to a boil. Reduce the heat and simmer for about ten minutes. Stir in the remaining kale, increase the heat to medium and cook, uncovered for ten more minutes.

Carefully puree the soup with an immersion blender, or, working in batches, puree the soup in a high speed blender. Season with salt and pepper and add additional stock if the soup is too thick.

Ladle the soup into bowls and top with the baked kale, toasted pine nuts, a squeeze of fresh lemon juice and additional salt and pepper to taste.

*Use this recipe as a guide and adjust measurements and ingredients as necessary.
*Cooking times will vary from kitchen to kitchen.
*Taste test as you go.
*Have fun in the kitchen.

Nutrition From: www.caloriecount.about.com
Low sodium broth used.
Serves: 4
Serving Size: 653 g
Nutrition per Serving: 341 Calories, 238 Calories From Fat, 26.4g Total Fat, 3g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 310mg Sodium, 948mg Potassium, 23.5g Total Carbs, 9g Dietary Fiber, 10.7g Sugars, 8.1g Protein
Vitamin A 4% - Vitamin C 226% - Calcium 13% - Iron 16%
Nutrition Grade: A-

Good points:
No cholesterol
High in dietary fiber
High in manganese
Very high in vitamin C