Cauliflower Soup

This savory and satisfying soup is the ideal comfort food — with less calories — for a cool, fall day. Get your fill of vitamin C, fiber and potassium in just one bowl.

Ingredients

  • 1 pound cauliflower, washed, trimmed and cut into florets
  • 4 medium potatoes, peeled and cubed
  • 1 large onion, chopped
  • 3 cups low-sodium chicken broth
  • 2 cups low-fat (2 percent) milk
  • ½ teaspoon black pepper
  • ½ teaspoon hot pepper sauce
  • 1 to 1 ½ tablespoons balsamic vinegar (see Chef's Note)
  • 2 teaspoons fresh rosemary leaves, chopped, or, if dried, crushed
  • 2 teaspoons thyme, dried or fresh
  • ½ cup diced smoked cooked ham, optional*
  • Salt and pepper, to taste, optional*
  • 1 ½ cups toasted croutons, optional*
  • 1 ½ tablespoons salted butter, garnish
  • 1 tablespoon chopped chives, garnish

Directions
Place cauliflower in a large deep saucepan, cover with water and bring to full boil over medium heat. Reduce heat and cook, covered, until barely tender. Drain immediately. Add potatoes, onion, chicken broth, milk, black pepper and hot pepper sauce and return mixture to simmer. Cook for about 20 to 25 minutes, until all vegetables are fully cooked.

Remove from heat and cool briefly. Using a blender, carefully place 1 ½ cups hot soup mixture into container and blend on low at first and then on high speed until all is smooth. Pour into another container. Proceed with remaining soup as directed.

Reheat soup, 1 tablespoon balsamic vinegar, rosemary, thyme and ham, if desired. Bring to simmer and cook for about 15 minutes. Adjust seasonings to taste with additional vinegar and optional salt and pepper.

To serve, place ¼ cup (optional) croutons in bottom of soup bowl or large mug. Ladle in hot soup and garnish with 1 teaspoon butter and chopped chives.

Chef's Note
When seasoning savory foods, it is important to achieve a correct salt-acid basis. Salt is usually perceived at the front of the mouth, acids usually in the back. When a food needs something extra in flavor, usually the first seasoning used should be an acid like lemon or lime juice, vinegars or other fruit juices. Only then add small amounts of salt. Stir well after each ingredient is added and then taste. And remember, do not forget the pepper and hot pepper sauces; they add wonderful components of flavor.

*Optional ingredients are not included in dietary analysis.

Serves 6.

Nutritional Information
Serving size: 1/6 of recipe. 222 calories, 20 percent of calories from fat, 5 grams total fat, 17 milligrams cholesterol, 167 milligrams sodium, 37 grams total carbohydrate, 9 grams protein.

Recipe courtesy of the Centers for Disease Control and Prevention.

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For More Information
To learn more about Sharp's nutrition services or to find a Sharp-affiliated physician, search for San Diego doctors or call 1-800-82-SHARP (1-800-827-4277), Monday through Friday, 8 am to 6 pm. To find general information about nutrition, read the Nutrition News archive.