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By Diabetes UK

Cauliflower and leek soup

Name: Cauliflower and leek soup
Cuisine: European
Ingredients: 2 tsp rapeseed oil + 1 tsp to oil baking sheet; 1 cauliflower (800g), in florets; 1 heaped tsp turmeric; 1 large onion, chopped; 2 leeks, sliced; 1 tsp ground cumin; 2 cloves garlic, crushed; good pinch white pepper; 1 low-salt vegetable stock cube in 600ml water; 1 x 400g can butterbeans, drained (240g); 300ml skimmed milk; Black pepper to taste

9 steps

A hearty warming soup that’s quick and cheap to make. With spicy, toasted cauliflower croutons, it’s a tasty meal.

Updated at: Thu, 17 Aug 2023 12:07:49 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories113.9 kcal (6%)

Total Fat2.4 g (3%)

Carbs17.4 g (7%)

Sugars5.9 g (7%)

Protein6.3 g (13%)

Sodium83.5 mg (4%)

Fiber4.1 g (15%)

% Daily Values based on a 2,000 calorie diet

Ingredients

6 servings

2 tsprapeseed oil

+ 1 tsp to oil baking sheet

800gcauliflower

in florets

1 heaped tspturmeric

1 tspground cumin

1low-salt vegetable stock cube

in 600 ml water

1 x 400gcan butterbeans

drained

300mlskimmed milk

black pepper

to taste

Instructions

Step 1

Preheat the oven 180°C/gas mark 4 and lightly oil a baking sheet.

Baking sheet

OvenPreheat

Step 2

Break ¼ of the cauliflower into very small florets, rinse in cold water, shake off any excess and add to a bowl. Sprinkle with the turmeric and mix well. Place on the baking sheet and roast for 10-15 minutes until the edges are starting to char, then set aside.

OvenHeat

Baking sheet

Step 3

Meanwhile, add 2 tsp oil to a pan and add the onion. Cook for 3-4 minutes until softened, but not browned. Add the leeks and the rest of the cauliflower and cook a further 3-4 minutes, stirring regularly.

CooktopHeat

Step 4

Add the cumin, garlic, pepper and stock and bring to the boil. Turn down the heat, cover, and simmer gently for 8-10 minutes until the cauliflower is cooked.

CooktopHeat

Step 5

Add the butter beans and blend gradually, adding the milk until smooth. Bring up to heat then divide between 4 bowls and top with the roast cauliflower and a good grind of black pepper.

Step 6

Chefs Tip: You could try other beans, such as flageolet for this soup.

Step 7

Chefs Tip: Try adding 1-2 tsp curry paste or powder to the soup along with the garlic and cumin.

Step 8

Chefs Tip: You can make the soup in advance and reheat - don’t top the dish with the cauliflower croutons until just before serving.;

Step 9

Freezing instructions: Suitable for freezing once cooked. Freeze cauliflower croutons separately. Defrost in a microwave or over a very low heat until piping hot.

View on diabetes.org.uk

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