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4 servings
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by dee

Cauliflower and Asparagus Soup

Tasty cauliflower and asparagus soup.



  1. Heat margarine in a pot. Cook onion and garlic until glassy. Add cauliflower and potato. Cook for 1 minute.
  2. Add asparagus, asparagus juice, stock and milk.
  3. Bring to the boil. Reduce heat, cover and simmer for 45 minutes. Blend until smooth. Season with salt and pepper. Garnish with chives and serve.
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Not suitable for r/keto. almost 60% of the calories in this meal come from Carbs.
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18 Feb 16 by member: Backnard
I wonder if you could use coconut milk instead of the evaporated milk, ghee instead of butter/margarine, and sweet pot instead of regular. I would also use organic chicken broth instead of the powdered chicken cube and water. That should bring it up to snuff for Cycle 1.
24 May 13 by member: MommyDoc
no, no, no. No milk while doing induction. Margarine is the kiss of death...even if it says it doesn't have trans fats, it probably does. Too much onion to be 'low carb', and no potatoes. Other than that, it sounds great. lol
01 Jun 10 by member: Lavinnia
I fixed this tonight and I am really enjoying it. Will definetly fix it again. I did not mush it smooth because I like some chunks in my soup. Thanks for submitting it . . goooood.
14 Jan 08 by member: Timeisnow
Lots of things wrong with this recipe for phase 1! You are not suppose to have milk, butter or potatoes. And i would be careful of anything canned due to the sodium content.
Neither margarine nor milk (nor black pepper or salt) are on the "approved" list for early phases of fat flush. However, you can adapt this recipe to be P2 "ok" by making the potato a sweet potato and skipping the milk/margarine altogether (adding flaxseed oil AFTER the soup is in your bowl would help make up for the missing margarine). Use other P1 spices/herbs to replace salt/pepper. Dill & cayenne, perhaps. Or garlic, cayenne, and turmeric.
22 Mar 07 by member: csoar
Sounds great but potatoes are a NO NO on Phase 1


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Nutrition summary:

There are 137 calories in 1 serving of Cauliflower and Asparagus Soup.
Calorie break-down: 21% fat, 59% carbs, 20% protein.

Nutrition Facts
Serving Size: 1 serving
Amount Per Serving
Calories from Fat 30
Calories 136
% Daily Values*
Total Fat 3.33g 5%
  Saturated Fat 0.614g 3%
  Polyunsaturated Fat 1.186g  
  Monounsaturated Fat 1.361g  
Cholesterol 2mg 1%
Sodium 864mg 36%
Potassium 696mg  
Total Carbohydrate 21.12g 7%
  Dietary Fiber 3.6g 14%
  Sugars 7.47g  
Protein 7.26g  
Vitamin A 69% Vitamin C 314%
Calcium 64% Iron 29%
of RDI*
(136 calories)
7% of RDI
Calorie Breakdown:
Carbohydrate (59%)
Fat (21%)
Protein (20%)
* Based on a RDI of 2000 calories