This delicious roasted cauliflower cheddar soup is seasoned with thyme and rosemary for superb flavor. Use reduced-fat chicken broth, low-fat milk and reduced-fat cheese to keep the fat and calories in check.
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1 head cauliflower
4 whole cloves garlic
1 tablespoon olive oil
1/2 cup diced yellow or white onion
1/2 teaspoon dried thyme (or 2 teaspoons fresh), finely chopped
1/2 teaspoon dried rosemary (or 2 teaspoons fresh), finely chopped
4 cups low-sodium reduced-fat chicken broth
1/2 cup low-fat milk
6 ounces reduced-fat cheddar cheese, shredded (about 1 1/2 cups)
Salt and pepper to taste
Fresh parsley for garnish
- Wash and trim the cauliflower into bite-size pieces. Toss with the cloves of garlic and one tablespoon of the oil. Scrape the mixture onto a rimmed baking sheet and roast at 400 degrees F for 20 to 25 minutes until the cauliflower is crisp-tender and golden in spots (it will cook a bit longer in a later step).
- Remove the garlic cloves, let them cool slightly, and finely chop.
- In a 4- or 5-quart saucepan, heat the remaining one tablespoon olive oil and add the onion, cooking until the onion is translucent, 4 to 5 minutes, stirring often. Add the chopped garlic, thyme and rosemary. Cook for another minute.
- Stir in the cauliflower and broth; bring to a simmer, cover and cook for 15 minutes.
- Carefully ladle about half the soup (in batches, if needed) in a blender and puree until smooth. Stir the pureed soup back into the pot — be careful, as hot soup in a blender can be a recipe for disaster if the blender is overfilled. Add the milk and the cheese.
- Stir and cook on low heat until the cheese is melted. Add salt and pepper to taste, if needed.
- Ladle the soup into bowls and sprinkle with fresh parsley.
Nutrition information (per serving)
Makes 4 servings
Total fat: 12 g
Saturated fat: 5 g
Trans fat: 0 g
Cholesterol: 25 mg
Sodium: 800 mg
Total carbohydrate: 9 g
Fiber: 2 g
Sugar: 4 g
Protein: 16 g
— Recipe provided by Digestive Disease Health Team dietitians.