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Diabetic, Gluten Free & Heart Healthy

The mellow flavors of leeks and cauliflower make this a satisfying soup for lunch or a light dinner. Just a touch of coconut milk gives the soup a creamy texture without a lot of fat.

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  • 2 leeks (dark stems discarded), coarsely chopped
  • 1 medium head cauliflower, chopped
  • 2 shallots, chopped
  • 3 garlic cloves, minced
  • 1 Tbsp olive oil
  • 1/4 tsp salt
  • 1 russet potato, peeled and chopped
  • 4 cups reduced-sodium vegetable broth (gluten free if needed)
  • 1/2 cup unsweetened coconut milk
  • 1 tsp dried thyme
  • Black pepper to taste
  • Chopped scallion, for garnish
  • Chopped fresh parsley, for garnish


  • Preheat oven to 400°. In a large bowl, combine the leeks, cauliflower, shallots, garlic, olive oil and 1/8 teaspoon of the salt. On a baking sheet, arrange the vegetable mixture and roast for 25 minutes, or until lightly browned.
  • In a large saucepan, combine the roasted vegetables, potato, vegetable broth, coconut milk, thyme and black pepper to taste and bring to a boil over medium-high heat. Reduce heat, cover and simmer for about 10 minutes, or until vegetables are softened. Soup will be thick. Add water to reach desired consistency, if necessary.
  • Using an immersion blender (or regular blender), blend the soup until smooth. Season with remaining 1/8 teaspoon salt and black pepper to taste. Garnish with scallions and fresh parsley, if desired.

Nutrition Facts

Serving size: 1 cup
Serves 8
Per Serving: Calories: 67 Fat: 3g Saturated Fat: 1g Cholesterol: 0mg Sodium: 141mg Carbohydrates: 9g Fiber: 1g Protein: 1g

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Date Last Reviewed: February 13, 2018

Editorial Review: Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing, Inc. Contact Editor

Dietary Review: Jane Schwartz, RD

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