Cauliflower Parmesan Soup

Cauliflower Parmesan Soup

Cauliflower is low GI, low calorie which makes it great for people watching their weight. Cauliflower has loads of nutrients including Vitamin C, K, B and folate.

CAL P/SERVE
98
kJ P/SERVE
411
FAT P/SERVE
3.5g
CARBS P/SERVE
10.1g
PROTEIN P/SERVE
3.9g
SUGAR P/SERVE
2.3g
SODIUM P/SERVE
82g
FAT
%
1%
ENERGY RDI%
4.7%

The leek and cauliflower gives this a subtle gentle flavour and the addition of a little parmesan cheese adds a lovely diamention. For the stock we have used Massel vegetable powdered stock as it has lower sodium levels than other brands. Watch what stock you use as this pushes the sodium levels up quite significantly.

This recipe is low fat, low sodium, low sugar, gluten free, and vegetarian.

Ingredients

  • 1/2 leek, washed and sliced
  • 1/2 onion, chopped
  • 1/2 cauliflower, cut into florets
  • 2 large potatoes
  • 2 cups vegetable stock, heated
  • 2 cups water, heated
  • 1 tbsp. olive oil
  • 1 tsp. oregano
  • 1 tsp. margoram
  • 1 tbsp. fresh parmesan cheese or Reggiano

Method

  1. In a large pot, sauté the leek and onion with the olive oil until softened, around 10 mins.
  2. Add cauliflower florets, potato and the stock, bring to the boil stirring occasionally. Add the oregano and marjoram then season with S & P.  Once stock is boiling, reduce heat to a simmer until cauliflower has softened.  This should be around 15 - 20 mins.
  3. Add parmesan cheese then blend the soup with a hand blender. 
  4. Serve immediately.

Nutrition Table

Servings: 6 Serving size:335g
Average Serve Average 100g
Energy 411 kJ 123 kJ
  98 Cal 29 Cal
Protein 3.9 g 1.2 g
Fat, total 3.5 g 1 g
- Saturated 1 g 0.3 g
Carbohydrate 10.1 g 3.0 g
- Sugars 2.3 g 0.7 g
Sodium 82 mg 24 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

Recipe Books

This ebook contains 20 of our favourite chicken recipes. These include Cartwheel of Chicken, Spanish Chicken, Dijon Chicken, Risotto, Butter Chicken, Creamy Chicken Pasta, Honey Chicken, Honey Citrus Salad, Chicken Broccoli Bake, & more.
BUY NOW
This collection of drinks recipes ranges from smoothies to juices. Most of these include fruit so they are a great way to tick off your daily fruit intake. This ebook includes 11 delicious recipes which you can print or save to your tablet or computer.
BUY NOW
This printable eBook has a variety of vegetarian recipes including Risotto, Chickpea Burger, Vegetarian Fried Rice, Sweet Potato Bake, Stuffed Tomatoes, Semolina Gnocchi, Frittata, Curry Puffs, Zucchini Bake, Moroccan Tagine.
BUY NOW
This printable eBook has great muffin recipes which include Apple & Cinnamon, Chocolate & Banana, Banana Almond & Cinnamon, Peach & Blueberry, Pear & Raspberry, Peach & Fig Baby Cakes, Gluten Free Choc Pear, & Banana & Sultana.
BUY NOW
The Stir Frys in this printable eBook include Beef & Vegetable, Sesame Chicken, Beef Chow Mein, Chinese Orange Pork Stir Fry, Thai Chilli Beef, Vietnamese Pork Stir Fry, Beef & Blackbean, Ginger Chicken, Thai Chilli Pork, Vietnamese Chicken Stir Fry.
BUY NOW
Winter time all you want is comfort food. These 10 recipes will satisfy your craving for warm filling dinners without the guilt. This PDF can be printed or saved to your tablet or computer.
BUY NOW
If you are not on a carb free diet then this is perfect. Pastas are great to cook after work as they can incorporate vegetables and meat as a tasty, easy to make dish. This PDF can be printed or saved to your tablet or computer.
BUY NOW
In this ebook there are breakfasts featuring plenty of fruit and vegetables, as well as dairy, and meat, so there's sure to be something for everyone. This PDF can be printed or saved to your tablet or computer.
BUY NOW
Who doesn't love a curry? These 10 recipes are healthy, tasty and easy to cook. No need to get a takeaway, make your own and you will appricate having contol on the ingredients. This PDF can be printed or saved to your tablet or computer.
BUY NOW

Top 5 Recipes

Weightloss.com.au Facebook Page Weightloss.com.au Twitter Page Weightloss.com.au Pinterest Boards

Follow us on Facebook

Follow us on Instagram

Follow our Pinterest Boards