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Indian-Spiced Cream of Cauliflower Soup Recipe

Indian-Spiced Cream of Cauliflower Soup

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Servings: 6

Estimated Total Preparation Time: 20 minutes

We give lightened-up cauliflower soup an ethnic twist by adding curry and turmeric powder.

Recipe Nutritional Information:

Calories per Serving: 525

Total Protein per Serving: 27 grams 

Total Carbs per Serving: 70 grams

Total Fat per Serving: 17 grams

Saturated Fat per Serving: 5 grams

Total Fiber per Serving: 11 grams

Recipe Ingredients:

1 large head cauliflower, broken into small pieces

20 baby carrots, diced

2 cups chicken broth

3 tbsp butter spread (choose trans fat-free brand, such as Smart Balance)

½ large chopped onion

3 tbsp flour

3 cups evaporated nonfat milk

Salt and pepper

2 tbsp curry powder

2 tbsp turmeric powder

4 tbsp sour cream

4 oz seasoned croutons


Add cauliflower and carrots to chicken broth. Simmer until tender, about 10 minutes. Mash the cauliflower and carrots into smaller pieces. Turn off heat and let sit.

Melt butter spread in a saucepan, add onion and sauté in until golden. Add flour and cook over low heat until paste forms.  Add evaporated milk and stir over medium heat until thickened. Add salt, pepper, turmeric, and curry powder to taste. Add the cream sauce to the cauliflower mixture, and simmer and stir until well blended. 

Divide into four equal portions (about 2 cups soup each). Serve in bowl with 1 tbsp sour cream in the middle and 1 oz croutons on top.


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