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

funding statement logo

This institution is an equal opportunity provider.

This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.

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.

funding statement logo

This institution is an equal opportunity provider.

This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.