Creamy Caulifower Soup South Beach Phase 1
Indulge in the silky-smooth goodness of Creamy Cauliflower Soup, a satisfying and guilt-free dish perfectly tailored for South Beach Phase 1 dieters. This low-carb, nutrient-rich recipe combines tender cauliflower florets, aromatic garlic and onion, and a splash of fat-free half-and-half for an irresistibly creamy texture—without the added calories. Lightly seasoned with hints of nutmeg and finished with a sprinkle of fresh parsley, this wholesome soup is as comforting as it is healthy. Ready in just 40 minutes, it’s the perfect warming meal to enjoy any day of the week. Plus, being both low-calorie and low-fat, it aligns beautifully with weight-loss and healthy eating goals.
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Recipe Information
Ingredients
- 1 medium head (about 5 cups florets) Cauliflower
- 2 tablespoons Olive oil
- 1 medium, chopped Onion
- 2 cloves, minced Garlic
- 4 cups Low-sodium chicken or vegetable broth
- 0.5 teaspoons Salt
- 0.25 teaspoons Ground black pepper
- 0.25 teaspoons Ground nutmeg (optional)
- 0.5 cups Fat-free half-and-half
- 2 tablespoons, chopped (optional for garnish) Fresh parsley
Instructions
Prepare the cauliflower by removing the leaves and cutting it into florets. Rinse well and set aside.
Heat olive oil in a large pot over medium heat. Add the chopped onion and sauté for about 5 minutes, or until softened.
Add the minced garlic to the pot and cook for an additional 1 minute, stirring frequently to avoid burning.
Add the cauliflower florets to the pot along with the low-sodium chicken or vegetable broth. Bring the mixture to a boil, then reduce the heat to a simmer and cover the pot.
Cook for 15-20 minutes, or until the cauliflower is very tender and easily pierced with a fork.
Using an immersion blender, puree the soup directly in the pot until smooth and creamy. Alternatively, carefully transfer the mixture to a blender, blend until smooth, and return it to the pot.
Stir in salt, ground black pepper, and optional ground nutmeg. Taste and adjust seasonings as needed.
Reduce the heat to low and slowly stir in the fat-free half-and-half. Allow the soup to warm through but avoid boiling.
Ladle the soup into bowls and garnish with chopped fresh parsley if desired. Serve warm and enjoy!
Nutrition Facts
Calories |
172 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.2 g | 10% | |
| Saturated Fat | 1.1 g | 5% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 758 mg | 33% | |
| Total Carbohydrate | 20.1 g | 7% | |
| Dietary Fiber | 5.4 g | 19% | |
| Total Sugars | 8.2 g | ||
| Protein | 7.1 g | 14% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 130 mg | 10% | |
| Iron | 1.6 mg | 9% | |
| Potassium | 894 mg | 19% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
