SERVES: 4
PREP TIME: 10 min
COOK TIME: 30 min
READY TIME: 40
CALORIES: 123 (per serving)
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CAULIFLOWER SOUP
INGREDIENTS
- 1/2 kg fresh
cauliflower - 1 medium onion
- 1 leek
- 1 potato (optional)
- 1 liter water
- Salt and pepper to taste
INSTRUCTIONS
1 Bring everything to boil and cook covered for 20 minutes. Blend in the food processor or blender.
2 Taste and adjust, if needed. Add the freshly grounded black pepper just before serving. Garnish with some fresh basil leaves
3 Optional: add some grated parmesan cheese individually
NUTRITION FACTS
Calories: 123.5Kcal
Total Fat: 1.3g
Sodium: 544.4mg
Potassium: 459.0mg
Carbs: 24.3g
Protein: 6.4g
VARIATION-1
BROCCOLI SOUP
INGREDIENTS
- 1/2 kg fresh very green broccoli
- 1 medium onion
- 1 leek
- 1 potato (optional)
- 1 liter water
- Salt and pepper to taste
1 Bring everything to boil and cook covered for 20 minutes. Blend in the food processor or blender. Taste and adjust, if needed.
2 Add the freshly grounded black pepper just before serving. Garnish with some fresh basil leaves
3 Optional: add some grated parmesan cheese individually
VARIATION-2
PUMPKIN SOUP
INGREDIENTS
- 1 cup pumpkin cut in chunks
- 1 yellow, orange or red bell pepper
- 1 tbsp adobe (orange color)
- 1 tsp olive oil
- 1 tsp salt
- 1 tsp brown sugar
INSTRUCTIONS
1 Cook everything until the pumpkin is soft. Blend and adjust to taste.
2 Variation: Add some aji picante sauce.
VARIATION-3
CARROT SOUP
(loaded with Vitamin A and antioxidants)
INGREDIENTS
- 4 c carrots, peeled and sliced
- 2 medium onions, chopped
- 4 garlic cloves, chopped
- 2 tbsp minced fresh ginger
- 3/4 cup coconut milk
- 1 tbsp curry powder
- 2 large shallots, minced
- 4 cup homemade chicken or vegetable broth or hot water
- 1 tsp seeded (use gloves!) and minced jalapeno chili
- 2 tbsp fresh lime juice
- Salt and pepper to taste
- 1 tsp oil
- 1 bunch fresh cilantro, and extra to garnish
INSTRUCTIONS
1 In Teflon saucepan, saute garlic and onion in oil until golden. Add shallots, cilantro, carrots, ginger and chili.
2 Cook for 1 minute, then add the broth. Bring to boiling; add the curry powder. Reduce the heat and cook for 30 minutes, partially covered.
3 Cool. Transfer to blender and puree in batches. Add coconut milk and lime juice while blending. Adjust for flavor and consistency.
4 Chill for 2 3 hours; garnish with cilantro leaves, roasted pumpkin seeds or pine nuts and thinly cut chives. The choices are many; use your creativity!
VARIATION-4
GREEN SOUP
INGREDIENTS
- 1½ cup leeks, chopped
- 1½ cup cauliflower, chopped
- 1 Cup chopped spinach
- 2 Cup water
- 2 garlic cloves
- Sea salt
- 1/2 T olive oil
- 1/4 cup chopped dill
- 1/4 cup chopped parsley
- A pinch of freshly grated nutmeg
INSTRUCTIONS
1 Cook everything in a big saucepan for 20 minutes.
2 Let it cool and blend in the blender or food processor.
VARIATION-5
CORN-MUSHROOM CHOWDER
INGREDIENTS
- 1½cup fresh corn
- 1/2 cup mixed shiitake and oyster mushrooms
- 3 tbsp chopped chives or fresh spring onion
- 1 red bell pepper
- 1/4 cup white radish
- 1/4 cup celery, diced
For the chowder:
- 2 cup coconut milk
- 1/3 cup shiitake mushrooms (if cannot find fresh you can also use dried, soaked in water before use)
- 1/2 crushed garlic
- 1/2 kelp powder (found in Naturist, herbalist, or Asian food markets)
- 1 tbsp dried seaweeds flakes
- Salt and pepper to taste
INSTRUCTIONS
1 Sautee the onions with the pepper, white radish and celery. Add the mushrooms and saute for 5 more minutes.
2 Add the tamari or sodium reduced soy sauce. Stir and set aside.
3 Saute the garlic for 2 minutes, add the mushrooms, the kelp powder and the seaweed flakes.
4 Add the coconut milk, the turmeric and the curry powder. Blend everything in the machine and then add the first mushrooms mixture.
5 Taste and adjust. Blend all ingredients in the blender. Warm gently in saucepan; add the vegetables. Serve hot.