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Cream of Cauliflower Soup
Cauliflower soup is awesome for so many reasons: it’s easy to make, wholesome, delicious, and super low-carb. This one, from Carb Manager's Keto Diet Cookbook is a great base with subtle flavor that you can easily customize to take on other flavors if you want. You can add spices, like curry powder, cumin, and turmeric, to give it an Indian flair, or pesto for an Italian twist. Here’s what the Carb Manager's Keto Diet Cookbook has to say about it:“Delicious, sweet cauliflower is sautéed with diced onions and celery, simmered gently with heavy cream and pureed to smooth perfection. The key to allowing the soup's flavor to develop properly is to be sure not to brown the onions and celery, but to sweat them instead. This means cooking them on a lower heat until they are translucent. Using frozen cauliflower rice is very convenient and recommended. If your blender has a soup setting, use it for a silky texture.”[Reprinted with permission from Carb Manager's Keto Diet Cookbook by Carb Manager, Page Street Publishing Co. 2020. Photo credit: Becky Winkler.]To read our full cookbook review click here.
Servings: 4 One Serving: 8.1 oz
Ingredients
SOUP
- 1 Tbsp extra virgin olive oil
- 1/2 cup diced white onion
- 1/4 cup diced celery
- 1/4 tsp kosher salt
- 3½ cups fresh or frozen cauliflower rice
- 1 cup (240 ml) heavy cream
- 1 cup (240 ml)water
TOPPING
- 2 tsp pine nuts
- 1 tsp sunflower seeds
- 1/8 tsp chia seeds
- 1 tsp fresh parsley, finely minced
Instructions
- Heat a medium-sized stockpot over medium-high. When the pot is hot, add the oil and let it heat until shimmering. Add the onion and celery and turn the heat down to medium. Stir and cook until the vegetables are translucent, 3 to 4 minutes. Add the kosher salt and stir well.
- Add the cauliflower rice and cook until fully defrosted if using frozen and slightly translu-cent if using fresh. Then add the heavy cream and water. Bring the mixture to a gentle boil.
- As soon as it comes to a boil, place the hot mixture into a blender and blend on high until very smooth (you can also use an immersion blender). If your blender has a soup setting, use that to puree. Taste the soup, adding more salt to taste.
- Place the pine nuts and sunflower seeds in a dry, small, nonstick sauté pan. Heat over medium heat and toast the nuts until browned, about 1 to 2 minutes. Mix in the chia seeds and parsley.
- Divide the soup between four bowls and top with the toasted nut topping.
Nutritional Information - Macros
- 304 Calories
- 28 g Fat
- 5 g Protein
- 11 g Total Carbs
- 5 g Fiber
- 6 g Net Carbs
Tips
- To make ahead, keep in the refrigerator for up to 5 days or freeze in individual portions for longer storage. The nut topping can be kept refrigerated in an airtight container for up to a week, or frozen.