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Cauliflower soup
| Recipe from "Living in the 21st Century with Diabetes" |
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| Ingredients |
5 cups reduced sodium chicken stock (1250ml)
1 large well trimmed cauliflower (1000g)
1 medium coarsely chopped onion (100g)
1 large coarsely chopped carrot (150g)
1 bay leaf
2 tsp fresh or ½ tsp dry thyme
Freshly ground black pepper
¼ cup finely chopped parsley |
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| Method |
· Bring the water and stock powder to the boil in a large saucepan.
· Add cauliflower, onion and carrot.
· Season with bay leaf, thyme and black pepper.
· Simmer for 12 minutes or until vegetables are soft.
· Puree in a blender and return to saucepan and stir in parsley.
· Use ½ tsp parmesan cheese per bowl if desired. |
| Serves : 8
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| Nutrients per Serve : KJ 184, Calories 44, Carbohydrates(grams) 5, Fat(grams) 0.6
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Note
Low Sodium Adaptation : Make fresh stock with chicken carcasses, lamb or beef shanks, set and remove all fat. If using the reduced sodium commercial liquid stock, this may be diluted by at least 30%. Massel does produce a powdered reduced sodium stock powder but this isn’t readily available. Compare sodium content in different commercial products, as it can be high. As a guide, 2000mg of sodium equals 1 teaspoon of salt. |
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Variations
Choko Soup
Substitute Chokos for cauliflower and season with garlic and basil.
Zucchini Soup
Substitute Zucchini for cauliflower and season with tarragon and garlic.
Broccoli Soup
Substitute Broccoli for cauliflower and season with garlic, basil, black pepper, 2 tsp lemon juice and the zest of ½ a lemon.
"CCC" Soup
Substitute vegetables with a mixture of 1 large capsicum, 2 - 3 cups of finely chopped cabbage plus carrot. Season with herbs, |
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