Cauliflower Soup ( Low Calorie Healthy Cooking )


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Cauliflower Soup ( Low Calorie Healthy Cooking )

5/5 stars  100% LIKED IT    4 REVIEWS ALL GOOD
कॉलीफ्लॉवर सूप - हिन्दी में पढ़ें (Cauliflower Soup ( Low Calorie Healthy Cooking ) in Hindi) 

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Cauliflower Soup! You are quite unlikely to have come across a soup made of only cauliflower! We’ve created this tasty soup from cauliflower, lined with low-fat milk. Cauliflower is low in calories and has very little fat. We’ve added low-fat milk to enhance the protein and calcium content, and onions to mask the cooked flavour of cauliflower. Serve it hot on a chilly winter night. This recipe is perfect for those who like to have milk-based soups!

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Cauliflower Soup ( Low Calorie Healthy Cooking ) recipe - How to make Cauliflower Soup ( Low Calorie Healthy Cooking )

Preparation Time:    Cooking Time:    Total Time:     4Makes 4 servings
Show me for servings

Ingredients
2 cups roughly chopped cauliflower
1 tsp oil
1 cup finely chopped onions
2 cups low-fat milk , 99.7% fat-free
2 tbsp finely chopped celery (ajmoda)
salt and freshly ground black pepper (kalimirch) to taste
Method
    Method
  1. Heat the oil in a deep non-stick pan, add the onions and sauté on a medium flame for 2 minutes.
  2. Add the cauliflower and sauté on a medium flame for 3 to 4 minutes.
  3. Add the milk and ½ cup of water, mix well and cook on a medium flame for 8 to 10 minutes, while stirring occasionally.
  4. Allow the mixture to cool completely. Once cooled, blend in a mixer till smooth.
  5. 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.
  6. Serve immediately.

Cauliflower Soup ( Low Calorie Healthy Cooking ) recipe with step by step photos

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What is low calorie cauliflower soup made off ?

  1. What is low calorie cauliflower soup made off ?  2 cups roughly chopped cauliflower1 cup finely chopped onions2 cups low-fat milk , 99.7% fat-free, 2 tbsp finely chopped celery (ajmoda), little oil and salt and pepper to taste.

Getting the cauliflower ready

  1. This is what cauliflower looks like. 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
  2. With the use of knife or hand segregate the large florets from the main stem. Cut it into small florets, if needed.
  3. Wash and clean the cauliflower thoroughly. Soak in water to remove dirt.
  4. Drain and use.

Making the healthy cauliflower soup | Indian style cauliflower soup |

  1. To make the healthy cauliflower soup | Indian style cauliflower soup | heat the oil in a deep non-stick pan.
  2. Add 1 cup finely chopped onions and sauté on a medium flame for 2 minutes. 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
  3. Add 2 cups roughly chopped cauliflower or cauliflower florets.
  4. Sauté on a medium flame for 3 to 4 minutes.
  5. Add 2 cups low-fat milk , 99.7% fat-free. 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
  6. Add ½ cup of water.
  7. Mix well.
  8. Cook on a medium flame for 8 to 10 minutes, while stirring occasionally.
  9. Allow the mixture to cool completely. Then put in a blender.
  10. Once cooled, blend in a mixer till smooth.

Cooking healthy cauliflower soup | Indian style cauliflower soup |

  1. Transfer the mixture back into the same deep non-stick pan.
  2. Add 2 tbsp finely chopped celery (ajmoda). This is probably the best ingredient in the recipe as celery and cauliflower are made for each other. Celerey gives a good crunch to the healthy cauliflower soup |  Indian style cauliflower  soup | low calorie cauliflower soup | 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
  3. Add salt.
  4. Add freshly ground black pepper .
  5. Add ½ cup of water.
  6. Mix well.
  7. Cook healthy cauliflower soup |  Indian style cauliflower  soup | low calorie cauliflower soup |  on a medium flame for another 2 minutes, while stirring occasionally.
  8. Serve healthy cauliflower soup |  Indian style cauliflower  soup | low calorie cauliflower soup | immediately.
Accompaniments

Carrot and Bean Sprouts Open Sandwich 
Crispy Spinach and Paneer Open Toasts 
Mushroom and Tomato Snack 
Paneer Toast, Paneer Veg Toast 

Nutrient values (Abbrv) per serving
Energy86 cal
Protein5.9 g
Carbohydrates11.9 g
Fiber3 g
Fat1.7 g
Cholesterol0 mg
Sodium95.9 mg

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Reviews

Cauliflower Soup ( Low Calorie Healthy Cooking )
5
 on 21 Dec 16 05:59 PM


Adding celery is mandatory? or we can cook without celery or any other alternative
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Tarla Dalal    Hi Nidhi, You can avoid the celery if you wish to.
Reply
22 Dec 16 10:23 AM
Cauliflower Soup ( Low Calorie Healthy Cooking )
5
 on 14 May 16 04:49 AM


could you use almond milk instead or would it not taste right?
| Hide Replies
Tarla Dalal    Hi Jen, not sure how the Cauliflower Soup will come out with Almond milk. But we think its a good idea and a healthy option. So let us know how it works and we will update and retry our recipe if you recommend. Thanks.
Reply
16 May 16 04:29 PM
Cauliflower Soup ( Low Calorie Healthy Cooking )
5
 on 07 Jan 16 08:06 PM


I have tried this soup twice in d past one month n its really tasty.. D texture is creamy and the addition of onions and milk gives this soup a mild sweetness.. It''s hard to believe that this soup is so light on the stomach n is aa delight for weight watchers n health conscious !!!
| Hide Replies
Tarla Dalal    Thanks H. Loved your feedback. Please keep trying our health recipes. We have loads of exciting new recipes.
Reply
08 Jan 16 10:10 AM
Cauliflower Soup ( Low Calorie Healthy Cooking )
5
 on 06 Jan 15 11:21 AM


Perfect low calorie soup...main ingredient of this recipe...Cauliflower is considered to be low calorie vegetable...addition of low-cal milk makes it more healthy and low cal...try this soup and it really taste amazing...