Tag Archive | Cheese

Fall Foods recipe #4: Creamy Leek & Cauliflower Soup

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.


The good:This food is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Protein, Thiamin, Riboflavin, Phosphorus and Potassium, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Vitamin B6, Folate, Pantothenic Acid and Manganese. Mildly anti-inflammatory

The bad: A large portion of the calories in this food come from sugars.
Caloric Ratio Pyramid

64% 16% 20%
Carbs Fats Proteins

Fats & Fatty Acids

Amounts Per Selected Serving – 1/2 cup of chopped pieces
Total Fat   0.3g
Saturated Fat  0.0g
Monounsaturated Fat  0.0g
Polyunsaturated Fat  0.1g
Total Omega-3 fatty acids  104mg
Total Omega-6 fatty acids   31.0mg
Amounts Per Selected Serving                     %DV
Vitamin A                                      7.4 IU     0%
Vitamin C                                   27.5mg     46%
Vitamin D                                         ~
Vitamin E (Alpha Tocopherol)        0.0mg       0%
Vitamin K                                    8.6mcg    11%
Thiamin                                      0.0mg       2%
Riboflavin                                    0.0mg       2%
Niacin                                          0.3mg      1%
Vitamin B6                                   0.1mg      5%
Folate                                        27.3mcg     7%
Vitamin B12                                 0.0mcg     0%
Pantothenic Acid                           0.3mg      3%
Choline                                       24.2mg
Betaine                                         0.1mg

Creamy Leek & Cauliflower Soup

Serves: 6

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).