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Recipe: Spiced Cauliflower Soup

October 22, 2019

Yield: 6 servings, 1 cup each

Servings: 6

Serving Size: 1 cup

Active Time: 40 minutes

Total Time: 1 1/4 hours

Total Time (mins): 75

Recipe Description:

The toasted spices in this creamy cauliflower soup recipe make this dish warm, rich and flavorful. You can deepen the color further by making it with a head of orange cauliflower, sometimes labeled “Cheddar.”

Recipe Ingredients:

  • 3/4 teaspoon cumin seed
  • 3/4 teaspoon coriander seed
  • 1/2 teaspoon fennel seed
  • 1 tablespoon extra-virgin olive oil
  • 2 medium leeks, trimmed, washed and sliced (about 2 cups)
  • 2 cloves garlic, minced
  • 1 teaspoon minced or finely grated fresh ginger
  • 1/2 teaspoon salt
  • Pinch of cayenne pepper
  • 1 medium head cauliflower (about 2 pounds), trimmed and broken into florets
  • 4 cups low-sodium vegetable broth or low-sodium chicken broth
  • 1/2 cup low-fat milk, as needed
  • 1/2 lime
  • 1/4 cup sliced almonds, toasted
  • 2 tablespoons chopped fresh chives or cilantro

Recipe Steps:

  1. Combine cumin, coriander and fennel seeds in a small skillet over medium heat. Toast, shaking the pan frequently, until fragrant and beginning to darken, about 3 minutes. Let cool. Grind to a powder with a mortar and pestle or spice grinder.
  2. Heat oil in a large saucepan or soup pot over medium heat. Add leeks and cook, stirring frequently, until beginning to soften, 4 to 6 minutes. Add the ground spices, garlic, ginger, salt and cayenne. Stir to combine. Stir in cauliflower and cook, stirring, for 2 to 3 minutes. Add broth and bring to a gentle simmer. Partially cover, reduce heat to maintain a gentle simmer and cook until the cauliflower is tender, about 25 minutes.
  3. Use a slotted spoon to remove about 1 cup of the cauliflower. Let cool slightly. Chop into small florets.
  4. Working in batches, puree the rest of the soup in a blender and return it to the pot or puree in the pot with an immersion blender. (Use caution when pureeing hot liquids.) Gently heat over medium-low heat, stirring in as much milk as needed to adjust the consistency. Add a squeeze of lime juice to taste. Serve garnished with the reserved florets, almonds and chives (or cilantro).

Recipe Tips & Notes:

  • Tip: For the best flavor, toast chopped nuts or seeds. Heat a dry skillet over medium-low heat. Add nuts or seeds and cook, stirring constantly, until fragrant, 2 to 4 minutes.

Recipe Nutrition:

Per serving: 103 calories; 5 g fat (1 g sat, 3 g mono); 1 mg cholesterol; 12 g carbohydrate; 0 g added sugars; 4 g total sugars; 3 g protein; 3 g fiber; 321 mg sodium; 307 mg potassium.

Nutrition Bonus: Vitamin C (56% daily value)

1 Carbohydrate Serving(s)

Exchanges: 1 1 /2 vegetable, 1 fat

Recipe Disclaimer(s):

Scaling Disclaimer: EatingWell recipes are tested extensively in the EatingWell Test Kitchen. EatingWell cannot guarantee a recipe that has been scaled to make a different number of servings from the original. Also note that scaling only applies to the ingredient measurements: no adjustment is made to the recipe instructions, so pan sizes and cooking times and ingredient amounts referred to in the text of the recipe only apply to the original number of servings.


© Meredith Corporation. All rights reserved. Used with permission.

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