At just 92 Kcal per 200ml bowl this is another amazing soup and will become one of my top choices
- Large Cauliflower
- 1 medium red onion
- 800ml Veg Stock
- 1 tsp cumin
- sprinkle of salt
- 1 large (or 2 smaller) garlic clove
- 50g Butter
- One Cal fry light spray (olive oil)
- black pepper to serve
- Break the cauliflower into small florets and place onto a baking tray and spray with fry-light until lightly coated. Sprinkle with the cumin and salt, then gently toss the florets until all pieces are lightly coated.
- Ensuring that the florets are spread on the tray covering the base (not piled upon each other) place into the oven 220C / 200C fan / Gas 7 and roast for 25 minutes (you want them to be softened and slightly tinged at the edges to give a nice roasted flavour)
- Whilst the Cauliflower is roasting, peel chop and sauté the onion for around 10 minutes (until softened) adding the crushed (or finely chopped) garlic for the final minute.
- Prepare the vegetable stock (I used stock cubes so that’s just a case of adding boiling water to the cube(s) per instructions.
- Once the Cauliflower is ready, remove several of the florets for garnish later, then add the remaining amount to the onion and garlic mixture and mix well.
- Pour the stock into the soup maker and add the cauliflower mixture.
- Leave the butter out at this point
- Set the Soup maker to ‘Smooth’ setting and leave to do it’s magic for the next 20 minutes
- When the Soup maker has completed its process, add the butter and allow to melt into the hot soup.
- Serve with a dash of black pepper and a couple of pieces of the roasted cauliflower florets.
- (I adapted recipe’s from the BBC Good food and Cookieandkate to make this soup; both of whom have some great suggestions for alternate herb additions.)
- Most of the Cauliflower soup recipe’s that I saw had cream in them, but I liked the idea of using butter instead. Partly because of the lower calorie content, but also for convenience – we always have butter in the fridge, but less so do we have cream (usually because I can’t leave it alone!) but it also doesn’t keep as long as butter.
- Because I added the butter last, I was able to taste the soup without it just to taste the difference. It would be fine without if you’re really wanting a much lower calorie and lower fat soup, but it definately adds a luxurious creamy element to it and I decided that for an additional 30 calories per 200ml bowl that it was worth it.
- I calculated the calories using the NHS online calorie checker
- If you don’t have a soup maker, simply replace step 6 with combining all the ingredients into a large pan and simmer for 20 minutes to allow a release and combining of flavours, then blend until smooth.
Replacements to keep calories a little lower
- I used One Cal Spray light (olive oil) in replacement of pouring oil for roasting the Cauliflower, and also for sautéing the onion and garlic
- Lurpak lighter replaced the option of full fat Lurpak Butter
I hope you give this a go, and enjoy it as much as I did! Or perhaps check out my other Soups that I’ve tried and recommend under the category of ‘Sampling Soup’ here at Focused Friends. And, if you’ve got a favourite low fat / low calorie recipe that you’d like to share or suggest for me to try — please do let me know in the comments, as I’m always looking for inspiration! kind regards, Debbie