Tag Archives: cauliflower

Skinny Soup Sunday: Cream of Cauliflower, Leek, & Spinach

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This recipe comes from my favorite soup cookbook, A Good Day For Soup. I received it for a gift in 1997 and have been using it ever since. There’s a whole chapter dedicated to “Slender Soups”, and the next several Skinny Soup Sundays will feature soups from this section. I can’t recommend this book highly enough.

The text and directions come directly from A Good Day For Soup, though the calorie estimations are my own.

The cool green color of this light soup make it especially inviting, crisscrossed as it is with shreds of fresh spinach. We sometimes use green cauliflower, which produces a much darker puree. Either way, this fragrantly spiced soup is a treat.

  • 1 medium head cauliflower, coarsely chopped
  • 3 leeks, white parts only, thoroughly washed and sliced
  • 2 cloves garlic, minced
  • 5 cups Chicken or Vegetable stock
  • 1 teaspoon cumin seed, toasted
  • 1/2 teaspoon grated nutmeg
  • 1/4 teaspoon cayanne
  • 6 oz (6 cups) fresh spinach, coarsely chopped
  • salt and pepper

In a large saucepan, combine cauliflower, leeks, garlic, and stock. Bring to a boil, reduce heat, and simmer, uncovered, until vegetables are tender, about 15 minutes. Add cumin, nutmeg, cayenne, and half the spinach. Cook another 5 minutes. Puree in a blender or food processor. Reheat with remaining spinach. Taste for salt and pepper and serve.

About 85 kcal per cup.

Creamed Cauliflower Soup

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This soup derives its silky texture to potato and not cream, so it’s low-fat and indulgent!

Ingredients

  • 1 teaspoon unsalted butter
  • 2 leeks, white parts only, well-washed and chopped
  • 1 head cauliflower, broken into florets
  • 1 medium all-purpose potato, cubed
  • 6 cups chicken stock
  • Salt
  • Freshly ground white pepper
  • 1/2 cup 1 percent low-fat milk (optional)
  •  fresh parsley (garnish)

Directions

Warm the butter over medium-low heat in a large saucepan. Add the leeks and, stirring frequently, allow them cook slowly for 10 minutes. Do not brown.

Stir in the cauliflower, potatoes, and stock. Season with the salt and pepper. Bring to a boil over high heat. Reduce the heat to medium, cover, and simmer for 20 minutes, or until the vegetables are very tender. Remove form the heat and allow to cool slightly.

Transfer to a blender or a food processor fitted with the metal blade. Process until smooth. Transfer to a clean saucepan and place over medium heat. Bring to a simmer. Taste and adjust the seasoning. If the soup is too thick, thin with water,  or your choice of low fat milk, soy milk, or almond milk. Top with parsley.

One cup has approximately 90 calories when made without milk, soy milk, or almond milk.

Roasted Cauliflower with Tomatoes, Olives, & Crushed Red Pepper

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This is one of my favorite go-to dishes that I adapted from a recipe in the New York Times. Instead of using the cauliflower mixture as a pasta sauce, I use it as a flavorful side dish or easy, satisfying main course. I modify the recipe by using a whole head of cauliflower and decreasing the amount of olive oil used. One trick I found for making a little high quality olive oil go a long way is by using Misto, a handy kitchen gadget that lets you spray the oil of your choice.

Ingredients:

  • 1 medium head of cauliflower, broken into florets
  • about 1 – 1.5 tablespoons extra virgin olive oil
  • 2 garlic cloves, minced
  • 1/4 to 1/2 teaspoon red pepper flakes, to taste
  • 1 (14-ounce) can chopped tomatoes, with juice
  • Pinch of sugar
  • 1 teaspoon fresh thyme leaves, or 1/2 teaspoon dried thyme
  • Salt and freshly ground pepper
  • 12 kalamata olives, pitted and cut in half lengthwise
  • (optional) 2 ounces either feta (crumbled), ricotta salata, Parmesan, or a mix of Parmesan and Pecorino (grated)

1. Preheat oven to 400 degrees. Bring a large pot of generously salted water to a boil and add the cauliflower. Blanch for two minutes and transfer to a bowl of ice water. Drain and blot very dry.  Quarter the cauliflower florets, spray with olive oil (or if you’re not using Misto, toss with about 1/2 T olive oil and mix until coated). Salt the oiled florets generously. Transfer to a baking sheet, place in the oven and roast 30 minutes, stirring from time to time, until tender and lightly browned. Remove from the oven and set aside.

2. Meanwhile, in a wide, nonstick frying pan or a 3-quart saucepan, heat the remaining oil over medium heat and add the garlic and red pepper flakes. Cook, stirring, until fragrant, about one minute. Add the tomatoes, sugar, thyme and salt, and bring to a simmer. Simmer over medium-low heat, stirring often, until thick, 15 to 20 minutes. Stir in the cauliflower and the olives, and simmer a few minutes more. Taste and adjust seasonings.

3.  If you want cheese, sprinkle the cheese over the top and serve at once.

Values given below are for the entire dish served. Serves: 2-4

  • Calories: approx 500kcal, or 640kcal with feta cheese
  • Fat: approx. 30g, or 40g with feta cheese
  • Protein:approx 19g, or 30g with feta cheese