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Creamless Cream of Cauliflower Soup

January 7, 2011 by Jeanette 7 Comments

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Creamless Cream of Cauliflower Soup

This week, I posted a recipe for Creamless Cream of Mushroom Soup, a rich flavored and luscious soup made without any cream. As I was thinking of more comforting creamy soups, potato leek soup came to mind, but I wanted to make something more nutritious (I like nutrient dense foods to get the most bang for the buck). Cauliflower is sometimes used as a substitute in mashed potatoes, so  I decided to try a creamless cream of cauliflower soup.

Cauliflower, one of a number of cancer-fighting cruciferous vegetables, are not only believed to prevent cancer from forming, but also enhance survival after cancer diagnosis. I came across a recipe for a pureed cauliflower soup in a publication I picked up at my local health food store. What caught my eye was the use of blood orange olive oil, orange zest and fresh pear in the recipe, as well as the beautiful red pepper puree served on top of the soup. Since I didn’t have any blood orange olive oil, I decided to throw the peel of a clementine into the soup. I also added a sprig of rosemary for a classic orange rosemary pairing. 

Creamless Cream of Cauliflower Soup

I love the addition of pear to this soup as it adds some sweetness. The clementine peel and rosemary add a unique and unexpected fragrance. If you don’t have rosemary, thyme would go nicely with the orange flavor too. The Roasted Pepper Puree and pumpkin seeds on top make an otherwise white soup pop with color and crunch.

Creamless Cream of Cauliflower Soup © Jeanette's Healthy Living
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Creamless Cream of Cauliflower Soup

Course Soup
Prep Time 20 minutes
Cook Time 20 minutes
Servings 6
Calories 140 kcal

Ingredients

  • 1 head cauliflower
  • 2 tablespoons extra virgin olive oil
  • 1 medium onion chopped
  • 3 cloves garlic minced
  • 4 cups low sodium vegetable or chicken broth
  • 1 clementine peel only
  • 1 sprig fresh rosemary
  • 1 ripe pear peeled, cored, chopped (Anjou or similar sweet pear)

Roasted Pepper Puree

  • 1/2 cup roasted red bell peppers
  • 1 tablespoon extra virgin olive oil

Garnish

  • roasted pumpkin seeds optional

Instructions

  1. Prepare cauliflower. Remove any leaves, and cut out hard core. Slice the cauliflower into roughly 1/2" slices, and then cut the slices crosswise into even pieces. Since the soup is going to pureed anyway, there's no need to cut the cauliflower into florets.

    Cauliflower
  2. In a large soup pot, heat oil over medium heat.  Add the onion and garlic and saute until onions are softened, about 3-4 minutes.

  3. Add broth, clementine peel, rosemary and cauliflower.  Bring to a boil, then reduce heat and cook on low, covered, for 20 minutes until cauliflower is soft. 

  4. Remove from heat and add pear.  Puree in batches in a blender until smooth.  Return to soup pot and keep warm until ready to serve.

  5. To prepare Roasted Pepper Puree, place roasted peppers and olive oil in a food processor and process until smooth.

  6. To serve, ladle soup into bowls. Put a spoonful of Roasted Pepper Puree on top and sprinkle with pumpkin seeds.

Recipe Notes

I love the addition of pear to this soup as it adds some sweetness. The clementine peel and rosemary add a unique and unexpected fragrance. If you don't have rosemary, thyme would go nicely with the orange flavor too. The Roasted Pepper Puree and pumpkin seeds on top make an otherwise white soup pop with color and crunch.

Nutrition Facts
Creamless Cream of Cauliflower Soup
Amount Per Serving
Calories 140 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 1g6%
Sodium 237mg10%
Potassium 506mg14%
Carbohydrates 14g5%
Fiber 3g13%
Sugar 6g7%
Protein 5g10%
Vitamin A 61IU1%
Vitamin C 55mg67%
Calcium 42mg4%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

Anticancer Ingredients: Cauliflower, Onion, Garlic, Rosemary

More Creamless Cauliflower Soup Recipes:
Leek and Cauliflower Soup, Caviar and Codfish (use olive oil in place of butter)
Bits of England and Cauliflower, La Tartine Gourmande
Saffron Cauliflower Soup, Blue Jean Gourmet (use olive oil in place of butter)
Curried Cauliflower Coconut Soup, Foodie Reflections
Creamy Cauliflower Soup with Leeks and Thyme, I Heart Kale

References:
Onions anti-cancer effects, Cornell News
Garlic: a review of its potential use as an anti-cancer agent, PubMed.gov
Sulforaphane, a possible agent in prevention and therapy of cancer, PubMed.gov
Inhibition of anticancer drug efflux transporter P-glycoprotein by rosemary phytochemicals, PubMed.gov

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Filed Under: Cooking For Cancer, dairy-free, gluten-free, Liquid/Soft Food Diet, Pureed Food Diet, soups, Special Diets, Thanksgiving, vegan, vegetarian Tagged With: cancer cooking

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Comments

  1. Pretend Chef says

    January 7, 2011 at 9:05 am

    This is such an interesting soup. I have never heard of a soup like this one. This sounds really delicious and I love the health benefits from it.

    Reply
  2. Lisa Corrado says

    January 7, 2011 at 9:26 am

    This looks incredibly yummy! Can't wait to make it.

    Reply
  3. Scorpio Woman says

    January 7, 2011 at 9:34 am

    wow this looks like a great recipe I'll have to try 🙂

    Reply
  4. Jessica @ How Sweet says

    January 7, 2011 at 9:46 am

    This sounds delicious Jeanette!

    Reply
  5. Maria says

    January 7, 2011 at 10:11 am

    The soup looks so creamy and delicious!

    Reply
  6. Jeanette says

    January 7, 2011 at 12:54 pm

    Thanks everyone, I'm glad you all like this recipe. It's so good for you and this soup is so creamy, no one will miss the cream.

    Reply
  7. Sharon says

    September 30, 2011 at 4:53 pm

    Thanks for sharing this recipe! I've been looking for ways to incorporate more cauliflower and broccoli in my diet. This recipe is something I'd like to try.

    Reply

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