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6 servings
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Silky Cauliflower Soup

Easy and delicious cauliflower soup that's full of spices and flavor.



  1. Dice onion, 2 cloves garlic and one medium to large head of cauliflower.
  2. Sauté onion and garlic (salt and pepper) in 1 tablespoon of olive oil over medium heat until soft (about 5 minutes).
  3. Add cauliflower and chicken broth and bring to a low boil. Cook about 10-15 minutes until cauliflower is soft.
  4. Use immersion blender or add small amounts at a time to a regular blender (very small amounts or this could blow the top off of the blender) until soup is smooth and creamy. Return to pot.
  5. Season with a pinch of nutmeg, salt and pepper to taste, a dash or two of cayenne (again to taste).
  6. Add 1/4 - 1/2 cup of fat free half and half (can use milk or real half and half or even cream if you're not really worried about calorie/fat content). add 1/4 cup or so of good quality parmesan cheese (a nice Gouda or even Swiss would probably work just fine).
  7. Simmer over low heat - do not boil after adding milk - for 10 or 15 minutes just to heat thoroughly, melt cheese and meld flavors.
  8. Garnish with additional pepper, chives, sprinkle of cheese or maybe even some chopped bacon.
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Food Group Avg Member Opinion 
Vegetables and Vegetable Products
Butter and Cream
Spices and Herbs
food groups ordered by calorie contribution to recipe.

Excellent! I made this with low sodium fat free chicken broth and fat free half and half and the calorie content was only 85. Husband loved it, will definitely be making this again!
26 May 09 by member: _TinaT_
Yummy and incredibly filling, especially for the calorie content. Also, my boyfriend really liked it and he isn't usually into soup. Could have used some extra seasoning though.
08 Jun 09 by member: carmelly
15 May 10 by member: Susie-Q
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Nutrition summary:

There are 98 calories in 1 serving of Silky Cauliflower Soup.
Calorie break-down: 35% fat, 39% carbs, 26% protein.

Nutrition Facts
Serving Size: 1 serving
Amount Per Serving
Calories from Fat 36
Calories 98
% Daily Values*
Total Fat 4.05g 6%
  Saturated Fat 1.401g 7%
  Polyunsaturated Fat 0.398g  
  Monounsaturated Fat 2.179g  
Cholesterol 5mg 2%
Sodium 901mg 38%
Potassium 507mg  
Total Carbohydrate 10.03g 3%
  Dietary Fiber 2.8g 11%
  Sugars 4.48g  
Protein 6.76g  
Vitamin A 10% Vitamin C 468%
Calcium 74% Iron 33%
of RDI*
(98 calories)
5% of RDI
Calorie Breakdown:
Carbohydrate (39%)
Fat (35%)
Protein (26%)
* Based on a RDI of 2000 calories