Roasted Puréed Cauliflower Soup
This rich and savoury roasted cauliflower soup tastes like a warm and nourishing hug! It also contains white beans for an extra dose of natural creaminess, protein, and fibre.
Servings:
Why Diabetes Friendly?
- High in fiber: Both cauliflower and white beans are excellent sources of fiber, which can help manage blood sugar levels by slowing the absorption of glucose into the bloodstream.
- Low glycemic index ingredients: The main ingredients in this soup have a low glycemic index, meaning they have a smaller impact on blood sugar levels.
- Rich in nutrients: This soup is packed with vitamins and minerals, such as vitamin C from the cauliflower and iron from the white beans, contributing to overall health and well-being.
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Equipment
- Baking sheet
- Large pot
- Immersion blender or blender
Ingredients
- cauliflower (cut into florets) 1 head
- olive oil 2 tbsp
- salt 1/8 tsp
- pepper 1/4 tsp
- onion (chopped) 1
- garlic (minced) 3 cloves
- white beans (canned, rinsed and drained) 15 oz
- thyme (dried ) 1 tsp
- paprika ½ tsp
- vegetable broth (low sodium ) 4 cups
- milk ½ cup
Optional Garnish
- green onion
- chives
- parmesan cheese
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Cooking Tips
- Achieving a creamy texture: For an extra creamy soup without adding cream, ensure to blend the soup thoroughly until completely smooth. Adjusting the amount of broth can also help achieve your desired consistency.
- Roasting cauliflower: Roasting the cauliflower before adding it to the soup enhances its flavour, giving the soup a richer taste compared to boiling or steaming the cauliflower.
- Milk choices: The recipe is flexible with the type of milk used, allowing for dairy or plant-based options. Using a full-fat milk alternative can contribute to a creamier texture.
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Instructions
- Preheat the oven to 400°F (200°C).
- Toss cauliflower florets with 1 tablespoon of olive oil, salt, and pepper. Spread them in a single layer on a baking sheet.1 head cauliflower, 2 tbsp olive oil, 1/8 tsp salt, 1/4 tsp pepper
- Roast in the preheated oven for about 25-30 minutes or until the cauliflower is golden brown and tender, turning them halfway through.
- In a large pot, heat the remaining 1 tablespoon of olive oil over medium heat. Add chopped onions and minced garlic, sautéing until softened and fragrant.1 onion, 3 cloves garlic
- Stir in the drained white beans along with the dried thyme and paprika. Cook for an additional 2-3 minutes.15 oz white beans, 1 tsp thyme, ½ tsp paprika
- Add the roasted cauliflower to the pot, then pour in the low-sodium vegetable broth. Bring the mixture to a boil, then reduce the heat and let it simmer for 10-15 minutes.4 cups vegetable broth
- Using an immersion blender or transferring the mixture to a blender in batches, blend the soup until smooth.
- Stir in your milk of choice, adjusting the consistency to your liking.½ cup milk
- Garnish with your choice of sliced green onion, chives, or parmesan cheese if desired.green onion, chives, parmesan cheese
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Notes
If you prefer to cook your cauliflower on the stove-top you can add cauliflower florets to the pot once you have sautéd the onion and garlic. Add the vegetable broth, bring the mixture to a boil then reduce to a simmer for about 15-20 minutes. From here you can add the remaining ingredients and blend your soup.
FAQ
- Can I freeze this soup?
Yes, this soup freezes well. Cool it completely before transferring it to freezer-safe containers. It can be stored in the freezer for up to 3 months. Thaw in the refrigerator overnight and reheat on the stove or in the microwave. - Is this soup keto-friendly?
While cauliflower is keto-friendly, the white beans add a significant amount of carbs. For a keto version, you might omit the beans and add more cauliflower or a keto-friendly thickener. - Can I add more vegetables to this soup?
Absolutely! Feel free to add other vegetables like carrots, celery, or leeks during the sautéing stage to incorporate more flavors and nutrients. Just keep in mind that adding more vegetables may require adjusting the amount of broth and seasoning accordingly.
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Nutrition
Per serving
Calories: 196.6kcal
Carbohydrates: 28g
Fiber: 7.5g
Sugar: 4.5g
Fat: 5.9g
Saturated Fat: 1.2g
Trans Fat:
Protein: 10.4g
Nutrition Facts
Roasted Puréed Cauliflower Soup
Serving Size
1 cup
Amount per Serving
Calories
196.6
% Daily Value*
Fat
5.9
g
9
%
Saturated Fat
1.2
g
8
%
Cholesterol
2.4
mg
1
%
Sodium
90.5
mg
4
%
Potassium
753.7
mg
22
%
Carbohydrates
28
g
9
%
Fiber
7.5
g
31
%
Sugar
4.5
g
5
%
Protein
10.4
g
21
%
Vitamin C
48.1
mg
58
%
Vitamin D
0.2
µg
1
%
Calcium
120.8
mg
12
%
Iron
3.4
mg
19
%
Magnesium
64.5
mg
16
%
Zinc
1.4
mg
9
%
* Percent Daily Values are based on a 2000 calorie diet.
Can I use chickpeas instead of white beans?
Yes you can use chickpeas. You may need to blend longer for smoothness since chickpeas are denser and more grainy. And if it’s not creamy enough, you can add a bit of olive oil or broth for smoothness.
Fantastic!!!
I hadn’t white beans, I am preparing now 👏👏
Yesterday I prepared the chicken breast avocado salad, and now I couldn’t find the recipe here, could you send it to me????
Really appreciate it!!!
You can use the search bar and put in ‘chicken avocado’ and the recipe will come up. Here is the direct link: https://my.diabetescarecommunity.ca/recipe/chicken-avocado-salad/