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Garlic Cauliflower Soup

Prep Time: 10 min.
Cook Time: 45 min.
Total Time: 55 min.
Servings: 4

What you need

1 large head cauliflower (740 grams) cored, separated and cut into florets
3 cloves of garlic peeled and diced
3 tablespoons olive oil, plus extra for drizzling
salt and pepper to taste
1 medium white onion, diced

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How to do it

1. In a large pot or dutch oven, heat your olive oil over medium-low heat

2. Add your onions and a pinch of salt and saute until tender, about 10 minutes

3. Add your garlic and saute for another 2-3 minutes stirring often

4. Add the cauliflower and 1 cup (250 ml) of water

5. Cover your pot or dutch oven and simmer until the cauliflower is fork tender which should take 10-15 minutes

6. Uncover, add another 4 cups (1 liter) water, raise the heat to high and bring to a boil

7. Reduce the heat to low to maintain a steady simmer and continue to cook for another 20 minutes

8. You can now use an immersion blender to puree your soup or work in batches and blend it in a food processor or blender

9. Once pureed, keep on low heat until ready to serve

10. Ladle your soup into bowls, drizzle with extra olive oil, season with salt and pepper and garnish with herbed goat cheese of your choice

11. Serve immediately and enjoy

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Nutrition

Calories
153.42cal ( 7.67% of daily need)
Fat
11.06g ( 17.01% of daily need)
Saturated Fat
1.58g ( 9.89% of daily need)
Carbohydrates
12.51g ( 4.17% of daily need)
Sugar
4.72g ( 5.25% of daily need)
Cholesterol
0mg ( 0% of daily need)
Sodium
250.98mg ( 10.91% of daily need)
Protein
4g ( 8% of daily need)
Vitamin C
91.91mg ( 111.4% of daily need)
Vitamin K
35.14µg ( 33.47% of daily need)
Folate
110.74µg ( 27.69% of daily need)
Vitamin B6
0.4mg ( 20.06% of daily need)
Manganese
0.36mg ( 18.02% of daily need)
Potassium
602.47mg ( 17.21% of daily need)
Fiber
4.21g ( 16.86% of daily need)
Vitamin B5
1.28mg ( 12.81% of daily need)
Vitamin E
1.66mg ( 11.08% of daily need)
Phosphorus
92.82mg ( 9.28% of daily need)
Magnesium
31.07mg ( 7.77% of daily need)
Vitamin B1
0.11mg ( 7.31% of daily need)
Vitamin B2
0.12mg ( 7.11% of daily need)
Iron
0.93mg ( 5.19% of daily need)
Calcium
51.32mg ( 5.13% of daily need)
Vitamin B3
0.99mg ( 4.93% of daily need)
Copper
0.09mg ( 4.49% of daily need)
Zinc
0.57mg ( 3.82% of daily need)
Selenium
1.57µg ( 2.24% of daily need)

Breakdown

Proteins
9.66%
Fat
60.12%
Carbs
30.22%
* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only.

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