Thicken Winter Soups With Super-Nutritious Cauliflower,
Beans And Potatoes
Warm up with a cup of creamy winter soup without all the added saturated fat. Cauliflower, potatoes, and white beans are non-fat and vegetarian options to make your soups thick and creamy.
Add an extra punch of flavor to each cup of soup by adding fresh or dried herbs and spices, as featured in this recipe with fresh thyme and ground smoked paprika.
Recipe: Healthy New England Clam Chowder
Yield= 10 Servings (1 cup per serving)
- 1 Tablespoon of extra virgin olive oil
- 4 cloves of garlic, minced
- 1 yellow onion, chopped
- 3 Tablespoons of all purpose flour *
- 1/2 head of cauliflower (to make about 2 cups of puree)
- 2 cups of 1% milk
- 2-10 ounce cans of baby clams in water
- 3/4 lb of red potatoes, chopped into 1/2 inch cubes
- 4 springs of fresh thyme
- 2 bay leaves
- Salt and pepper to taste
- Smoked paprika to garnish for a smoking flavor
*Use garbanzo bean (chickpea) flour to make this soup gluten-free
In a large pot, add the olive oil, garlic, and onion to be sautéed for 5 minutes.
Add the flour to the large pot and stir for 1 minute.
Chop and steam the cauliflower, which will be place in a blender to form a smooth cauliflower puree. In the large pot, add and stir in the puréed cauliflower, 1 cup of water, clams, milk, potatoes, 2 thyme springs, and bay leaves.
Bring the soup to a boil, stir, and reduce to a simmer for 20-30 minutes until the potatoes are soft and the soup thickens.
Stir every 5-10 minutes.
Add salt and pepper to taste.
Garnish each serving with thyme and smoked paprika.
Nutrient Information Per Serving:
- Calories: 114,
- Fat: 2 g,
- Cholesterol: 13 mg,
- Carbohydrate: 16 g,
- Dietary Fiber: 2 g,
- Protein: 8 g,
- Sodium: 390 mg