Cauliflower is one of those pesky vegetables that people avoid. Yet, they have wonderful advantages when added to your diet. This recipe will turn any hater into a lover very quickly. Check out this nutritional breakdown of cooked cauliflower.
Fats & Fatty Acids
Total time: 35 min
- 2 tablespoons extra-virgin olive oil
- 2 large leeks, white and light green parts only, thinly sliced and rinsed
- 4 cups chopped cauliflower florets (from 1 medium head)
- 2 1/2 cups low-fat milk, divided
- 2 cups water (you can substitute with chicken broth for extra flavor)
- 1 bay leaf
- 1 teaspoon salt
- 1/2 teaspoon white or black pepper
- 3 tablespoons all-purpose flour
- 1 1/2 cups shredded extra-sharp Cheddar cheese
- 1 tablespoon lemon juice
Heat oil in a large saucepan over medium heat. Add leeks and cook, stirring, until very soft, about 5 minutes. Add cauliflower, 2 cups milk, water, bay leaf, salt and pepper. Bring to a boil over medium-high heat, stirring often. Reduce heat to a simmer, cover and cook, stirring occasionally, until the cauliflower is soft, about 8 minutes.
Meanwhile, whisk the remaining 1/2 cup milk and flour in a small bowl. When the cauliflower is soft, remove the bay leaf and stir in the milk mixture. Cook over medium-high heat, stirring, until the soup has thickened slightly, about 2 minutes more. Remove from the heat. Stir in cheese and lemon juice.
* you may want to season your individual serving with something spicy, like cayenne pepper or extra pepper, to add some more dimension to the flavor.
* for a nice texture and a salty contrast to the dairy, I cooked up a few slices of bacon and chopped them into small bits, sprinkling them on top.
Nutritional info for this prepared recipe, from Eating Well:
Per serving: 186 calories; 11 g fat ( 5 g sat , 3 g mono ); 27 mg cholesterol; 13 g carbohydrates; 0 g added sugars; 10 g protein; 2 g fiber; 488 mg sodium; 198 mg potassium.
Vitamin C (45% daily value)
Calcium (27% dv),
Vitamin A (15% dv).