Two-Potato Cauliflower Soup

Name: Two-Potato Cauliflower Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Cuisine: World Cuisine
Ingredients: 1 tablespoon extra-virgin olive oil; 1 leek, thinly sliced; 2 cloves garlic, minced; 2 cups cauliflower florets; ½ pound sweet potatoes, peeled and chopped; ½ pound Yukon Gold potatoes, unpeeled and chopped; 3 cups low-sodium vegetable broth; 1 cup fat-free milk or plant-based milk; 1 teaspoon sweet paprika; ½ teaspoon freshly ground black pepper, or more to taste; 1/4 cup chopped chives; low-fat shredded cheese to serve; Chili powder 1/2 tsp; Corriander powder 1/2 tsp; Chili flakes to taste

5 steps

Prep:15minCook:30min

Not your ordinary potato soup, this recipe combines the buttery taste of Yukon Gold potatoes with the syrupy taste of sweet potatoes, plus an extra dose of creaminess from the addition of cauliflower. Gold potatoes are one of the best sources of dietary potassium and vitamin C, while sweet potatoes are rich in beta-carotene and fiber, as well as other vitamins and minerals. Cauliflower, a nutrient-dense cruciferous vegetable, makes the soup even heartier while keeping calories in check. Serve this with a fresh green salad with beans and veggies for a complete meal.

Updated at: Tue, 18 Jun 2024 01:53:18 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories159.3 kcal (8%)

Total Fat4.2 g (6%)

Carbs27.3 g (10%)

Sugars8.4 g (9%)

Protein5.7 g (11%)

Sodium187 mg (9%)

Fiber4.9 g (18%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1 tablespoonextra-virgin olive oil

2 cupscauliflower florets

0.5 poundsweet potatoes

peeled and chopped

0.5 poundYukon Gold potatoes

unpeeled and chopped

3 cupslow-sodium vegetable broth

1 cupfat-free milk

or plant-based milk

1 teaspoonsweet paprika

½ teaspoonfreshly ground black pepper

or more to taste

¼ cupchives

chopped

low-fat shredded cheese

to serve

½ tspChili powder

½ tspCorriander powder

chili flakes

to taste

Instructions

Step 1

In a large soup pot or saucepan, heat the olive oil over medium heat. Add the leek and cook until softened, 3 to 5 minutes. Add the garlic and cook for 1 minute.

Step 2

Stir in the cauliflower, sweet potatoes, gold potatoes, and broth and bring to a boil. Reduce the heat, cover, and simmer until the vegetables are tender, 15 to 20 minutes.

Step 3

Using an immersion blender, puree the soup until smooth (or transfer in batches to a blender or food processor and puree until smooth, then return to the pot).

Step 4

Stir in the milk, paprika, and black pepper and cook for 3 to 5 minutes more to heat through.

Step 5

Serve topped with fresh chives and a bit of low-fat shredded cheese, if desired.

View on DASH for Weight Loss by Jennifer Koslo

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