Nutritional Facts of Cauliflower Soup Without Cream, Low Calorie, Calories in Cauliflower Soup Without Cream, Low Calorie

by Tarla Dalal
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Non-stick Pan

Healthy Recipes
Senior Citizen

How many calories does one serving of Cauliflower Soup have?

One serving of Cauliflower Soup gives 86 calories. Out of which carbohydrates comprise 47 calories, proteins account for 24 calories and remaining calories come from fat which is 15 calories.  One serving of Cauliflower Soup provides about 4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Cauliflower Soup recipelow calorie cauliflower soup recipe | Indian style cauliflower soup recipe | gobhi ka soup | healthy cauliflower soup without cream | is a satiating and comforting thick soup. Learn how to make low calorie cauliflower soup.

To make cauliflower soup, heat the oil in a deep non-stick pan, add the onions and sauté on a medium flame for 2 minutes. Add the cauliflower and sauté on a medium flame for 3 to 4 minutes. Add the milk and ½ cup of water, mix well and cook on a medium flame for 8 to 10 minutes, while stirring occasionally. Allow the mixture to cool completely. Once cooled, blend in a mixer till smooth. Transfer the mixture back into the same deep non-stick pan, add the celery, salt, pepper and ½ cup of water, mix well and cook on a medium flame for another 2 minutes, while stirring occasionally. Serve immediately.

Gobhi ka soup! You are quite unlikely to have come across a soup made of only cauliflower! We’ve created this tasty soup from cauliflower and added onions to mask the cooked flavour of cauliflower. Addition of celery further perks up its flavour.

While soups were traditionally thickened using corn flour, we have lined this healthy cauliflower soup without cream with low-fat milk which offers the necessary consistency, flavour and texture to please your palate. This low fat milk also helps to make up for a part of your day’s protein and calcium requirement. Moreover, this recipe is perfect for those who like to have milk-based soups!

Cauliflower is low in calories and carbs as well as has very little fat. Onions are a wealth of antioxidant quercetin which has heart protecting benefits. So this low calorie cauliflower soup can be relished by weight-watchersdiabetics and heart patients. Serve it hot on a chilly winter night.

Tips for Indian style cauliflower soup. 1. Remember to sash and clean the cauliflower thoroughly. 2. Celery can be replaced with chopped spring onion greens or parsley. 3. Pair it with a healthy salad like matki salad to make a healthy dinner.

Is Cauliflower Soup healthy?

Yes, this is healthy.

Let's understand the Ingredients.

What's good in Cauliflower Soup.

Cauliflower (phool gobi) : Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels quickly. One cup Cauliflower provides you 100% off your daily recommended allowance of Vitamin C. It is rich in Antioxidant. Being rich in Indoles, Cauliflower and other Cruciferous Vegetables like broccolikaleradishbrussel sproutsred cabbage  maintain Estrogen balances which is crucial for women. Read here for detailed benefits of cauliflower

Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

Vegetable Oils : To some vegetable oil is only soyabean oil, while some promote it as a mix of oils like soyabean, canola, sunflower, corn and other omega-6 rich oils. These are often cheaper options than many oils, but they are highly processed oils. They are undoubtedly not to be reached out for, whether you are looking for salad dressings, sautéing or cooking.  The 5 best oils used in cooking are olive oil (low temperature short time cooking), avocado oilcanola oilcoconut oil and peanut oil. You must read the super article to find the facts of  which oil is the healthiest avoid vegetable oil

Milk and Low Fat Milk : 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones. The Calcium in Milk helps to protect your teeth against gum disease and keeps your jaw bone strong and healthy. Milk is low in carbs and therefore does not raise blood glucose levels. However diabetics must consider including low fat milk as advised by their dietitian only so as to avoid any fluctuations in blood sugar levels. Protein is another key nutrient which milk is rich in - 8.6 g from a cup. So all those looking to build protein stores can add milk and its products like curd and paneer to their diet. One cup of Milk gives 10 grams of carbs.  Low fat milk has lower fat and the same benefits of milk

Celery (Ajmoda) Celery helps reduce the total blood cholesterol and triglyceride levels, thus reducing the clogging of arteries and chances of stroke.  Diabetics too can include this vegetable to their diet as its high fiber contribute to maintain healthy levels of blood sugar levels.  Potassium and its active compound phthalides have shown positive effects in controlling blood pressure. See detailed benefits of celery

Benefits of Black Pepper ( kali mirch) : Black pepper has been identified to stimulate the digestive juices and enzymes in the gut thus lending a helping hand in maintaining digestive health. The antibacterial nature of black pepper helps to relieve cold and cough, especially when black pepper is ground and mixed with honey and consumed. kali mirch may help in maintaining normal blood sugar levels as it improves insulin sensitivity. So diabetics and weight watchers with high blood sugar levels both can benefit from black pepper. Kalimich is known to boost metabolism and promote fat cell breakdown. Yes, the piperine in it may help you overcome obesity, weight loss. See detailed benefits of black pepper, kali mirch.

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.

Can diabetics, heart patients and over weight individuals have Cauliflower Soup ?

Yes, this recipe is good for diabetics, heart and weight loss. Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels quickly. One cup Cauliflower provides you 100% off your daily recommended allowance of Vitamin C. It is rich in Antioxidant. Low fat milk is low in carbs and therefore does not raise blood glucose levels and good for diabetics. 

Some healthy Salad options for you.

Soups and Salads make a great combination for a healthy meal. We have a large collection of healthy salads and try some popular salads like Sprouted and boiled moongMooli ka salad, Sprouts spring onion and tomato salad and Lettuce orange and spinach salad

Sprouts, Spring Onion and Tomato Salad

Sprouts, Spring Onion and Tomato Salad

Can healthy individuals have Cauliflower Soup ?

Yes, this is good and healthy for everyone. 

Cauliflower Soup  is good for

1. Healthy Recipes Lifestyle

2. Healthy low calorie soup

3. Low cholesterol soup

4. Athlete Soups

5. Diabetic Soups

Cauliflower Soup  is high in

1. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

2. Vitamin C :  Vitamin C is a great defence against coughs and colds.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 86 calories that comes from Cauliflower Soup ?

Walking (6 kmph) = 26 mins
Running (11 kmph) = 9 mins
Cycling (30 kmph) = 11 mins
Swimming (2 kmph) = 15 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy86 cal4%
Protein5.9 g11%
Carbohydrates11.9 g4%
Fiber3 g12%
Fat1.7 g3%
Cholesterol0 mg0%
Vitamin A315.1 mcg7%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.9 mg7%
Vitamin C46 mg115%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)46.9 mcg23%
Calcium204 mg34%
Iron1.4 mg7%
Magnesium35.9 mg10%
Phosphorus87 mg14%
Sodium95.9 mg5%
Potassium161 mg3%
Zinc0.4 mg4%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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