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Golden Cauliflower Soup with Toasted Pine Nuts

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This Golden Cauliflower Soup with Toasted Pine Nuts is nourishing, delicious and super simple to make. Your whole family will love cozying up with this dish on those cooler days when you need a little extra warmth!

“I eat this soup year round. It is so easy to make with less than 10 ingredients, it’s also super healthy and freezes well. The key to making a creamy and smooth soup is to cook down the vegetables until they are so soft they are almost falling apart. In my opinion, adding cream to a soup only dilutes the flavor and instead using this technique will always create a super silky texture.”

Reprinted from Simple Beautiful Food. Copyright © 2020 by Amanda Frederickson. Published by Ten Speed Press, an imprint of Random House, a division of Penguin Random House.”

Further Food Nutritionist Commentary:

Cauliflower is a cruciferous vegetable that is naturally high in fiber and B-vitamins. It provides antioxidants and phytonutrients that can protect against cancer. It also contains fiber to enhance weight loss and digestion, choline that is essential for learning and memory, and many other important nutrients.

By Anna Lee

Golden Cauliflower Soup with Toasted Pine Nuts

  • Prep Time: 10 Minutes
  • Cook Time: 1 Hour
  • Servings: 4

Ingredients

1 teaspoon curry powder

2 tablespoons olive oil

1 1/2 cups vegetable stock

1 onion

1 cauliflower

2 apples

Handful of micro greens

Handful of pine nuts

Instructions

  1. In a large Dutch oven, warm 2 tablespoons of olive oil over medium heat.
  2. Add 1 thinly sliced onion; 1 whole cauliflower cut into florets; 2 peeled, cored, and diced apples; a pinch of salt; and a pinch of black pepper. Stir well, cover, and cook over low heat for 35 to 45 minutes, until the vegetables are falling apart.
  3. Stir in 1 teaspoon of curry powder and cook for another 30 seconds.
  4. Add 1 cup of vegetable stock and continue cooking, uncovered, for another 10 minutes.
  5. Combine the cauliflower mixture and 1 1⁄2 cups of vegetable stock in a blender and blend on high until smooth, adding more vegetable stock if needed to thin out the soup to desired consistency. Return the soup to a clean Dutch oven and keep warm.
  6. In a small skillet, toast 1⁄4 cup of pine nuts over low heat until golden brown, 2 to 4 minutes.
  7. Ladle the soup into four bowls. Top each with pine nuts and a handful of micro greens. Serve warm.
  8. TIP: The key is to cook down the vegetables until they are almost falling apart. This will make the soup super creamy and smooth when blended.
In a large Dutch oven, warm 2 tablespoons of olive oil over medium heat. Add 1 thinly sliced onion; 1 whole cauliflower cut into florets; 2 peeled, cored, and diced apples; a pinch of salt; and a pinch of black pepper. Stir well, cover, and cook over low heat for 35 to 45 minutes, until the vegetables are falling apart. Stir in 1 teaspoon of curry powder and cook for another 30 seconds. Add 1 cup of vegetable stock and continue cooking, uncovered, for another 10 minutes. Combine the cauliflower mixture and 1 1⁄2 cups of vegetable stock in a blender and blend on high until smooth, adding more vegetable stock if needed to thin out the soup to desired consistency. Return the soup to a clean Dutch oven and keep warm. In a small skillet, toast 1⁄4 cup of pine nuts over low heat until golden brown, 2 to 4 minutes. Ladle the soup into four bowls. Top each with pine nuts and a handful of micro greens. Serve warm. TIP: The key is to cook down the vegetables until they are almost falling apart. This will make the soup super creamy and smooth when blended.

Nutrition Information

Per Serving: Calories: 206; Total Fat: 11 g; Saturated Fat: 5 g; Monounsaturated Fat: 1 g; Polyunsaturated Fat: 1 g; Cholesterol: 0 mg; Sodium: 199 mg; Potassium: 737 mg; Carbohydrate: 25 g; Fiber: 9 g; Sugar: 13 g; Protein: 6 g

Nutrition Bonus:

Vitamin C: 13%; Vitamin A: 9%; Iron: 9%; Calcium: 170%

Try adding Further Food Superfood Turmeric for an extra anti-inflammatory boost!

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