Recipes
Cream of Cauliflower Soup
Ingredients:
Makes about 3 cups, serving size ¾ cup (175 mL)
Homemade cauliflower soup is really very easy to make, and the result is wonderful.
Tips:
♦ In place of store-bought chicken broth, you can use homemade chicken stock. You may need to add up to ¼ tsp (1ml) salt to bring out the flavors of the soup. Taste the finished soup and add just enough salt to perk up the flavor.
♦ Heat milk-based soups just to a simmer. If they are allowed to boil, they may curdle.
Variation:
□ Cream of Broccoli Soup: Replace the cauliflower with broccoli.
• Blender, food processor or immersion blender
2 cups cauliflower florets 500 mL
½ cup chopped celery 125 mL
1½ cups reduced-sodium chicken broth 375 mL
1 cup evaporated 2% milk 250 mL
Pinch freshly ground white pepper Pinch
1 green onion, thinly sliced 1
Instructions:
1. In a saucepan, combine cauliflower, celery and broth. Bring to a boil over high heat. Reduce heat and simmer for 10 minutes or until vegetables are tender.
2. Working in batches, transfer soup to blender (or use immersion blender in saucepan) and puree until smooth. Return soup to saucepan (if necessary) and stir in milk and white pepper. Heat over medium heat, stirring occasionally, until hot (do not let boil).
3. Ladle into warmed bowls and garnish with green onion.
Notes:
Nutritional Analysis per Serving: Calories 79, carbohydrate 10g, fiber 1g, protein 7g, total fat 2g, saturated fat 1g, sodium 298mg, cholesterol 5mg.
Canada’s Choice per Serving: ½ Carbohydrate, ½ Fat
Recipe reprinted with permission from Canada’s 250 Essential Diabetes Recipes, Sharon Zeiler, Robert Rose Inc., 2011, http://www.robertrose.ca