Cream of Cauliflower Soup

Servings: 4-5

Ingredients:

2 Tablespoons olive oil
1 medium white onion, chopped
2 cloves garlic, chopped small or crushed
1 head cauliflower, chopped
2 cups low-sodium chicken or vegetable broth
1-2 cup low-fat milk (use 1 cup for thicker soup, 2 cups for thinner soup)
Salt and pepper to taste
2 Tablespoons fresh parsley or chives, chopped (optional)

Directions:

  1. Heat olive oil in a large pot on medium heat. Add onion. Cook until softened, about 5 minutes. Add garlic and cook for about 1 minute.
  2. Add cauliflower and broth and stir to combine. Bring to a boil. Lower heat to simmer for about 15 minutes or until the cauliflower is soft.
  3. Puree the soup with a hand-held blender or blend it in batches in a regular blender* until smooth. Return soup to pot, add milk and stir to combine. Cook on medium-low heat for 5 minutes.
  4. Season with salt and pepper to taste. Sprinkle with parsley or chives. Serve hot.

 
Note: If using a regular blender, pour only 1/3 to ½ of the soup in at a time and hold a kitchen towel over the blender cover to keep it on and prevent hot soup from splashing out.
 
 
Recipe courtesy of Maryland WIC Cookbook

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Recipe Category

30 minutes or less, One pan meals

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Cream of Cauliflower Soup

Servings: 4-5

Ingredients:

2 Tablespoons olive oil
1 medium white onion, chopped
2 cloves garlic, chopped small or crushed
1 head cauliflower, chopped
2 cups low-sodium chicken or vegetable broth
1-2 cup low-fat milk (use 1 cup for thicker soup, 2 cups for thinner soup)
Salt and pepper to taste
2 Tablespoons fresh parsley or chives, chopped (optional)

Directions:

  1. Heat olive oil in a large pot on medium heat. Add onion. Cook until softened, about 5 minutes. Add garlic and cook for about 1 minute.
  2. Add cauliflower and broth and stir to combine. Bring to a boil. Lower heat to simmer for about 15 minutes or until the cauliflower is soft.
  3. Puree the soup with a hand-held blender or blend it in batches in a regular blender* until smooth. Return soup to pot, add milk and stir to combine. Cook on medium-low heat for 5 minutes.
  4. Season with salt and pepper to taste. Sprinkle with parsley or chives. Serve hot.

 
Note: If using a regular blender, pour only 1/3 to ½ of the soup in at a time and hold a kitchen towel over the blender cover to keep it on and prevent hot soup from splashing out.
 
 
Recipe courtesy of Maryland WIC Cookbook

Nutrition Facts

4 serving per container

Serving size 1 cup

Amount Per Serving
Calories 140
% Daily Value*
Total Fat 7g 9%
Saturated Fat 1.5g 8%
Trans Fat 0g
Cholesterol 5mg 2%
Sodium 120mg 5%
Total Carbohydrate 13g 5%
Dietary Fiber 3g 11%
Total Sugars 8g
Includes 0g Added Sugars 0%
Protein 7g
Vitamin D 1mcg 6%
Calcium 155mg 10%
Iron 1mg 6%
Potassium 605mg 15%

The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.