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Diabetic, Heart Healthy

Serves 8
The mellow flavor of roasted cauliflower makes this creamy soup a soothing recipe for a chilly day. Pair this healthy soup with a tossed salad any time of year for a satisfying lunch or dinner.
  • 2 heads cauliflower, cut into bite-size pieces (about 10 cups)
  • 3 garlic cloves
  • 2 shallots
  • 2 Tbsp olive oil
  • 3 cups vegetable broth (gluten free if needed)
  • 2 cups water
  • 2 cups 1% milk
  • 1 bay leaf
  • 1 tsp finely chopped fresh thyme leaves
  • 1/8 tsp nutmeg
  • 1/8 tsp salt
  • 1/2 tsp black pepper
  • Preheat oven to 425°F.
  • In a large baking pan, toss cauliflower, garlic, and shallots with oil to coat and roast in middle of oven for about 30 minutes, or until golden.
  • In a large stockpot, simmer broth, water, milk, roasted cauliflower mixture, bay leaf, thyme, nutmeg, salt and pepper for 30 minutes, or until cauliflower is very tender. Discard bay leaf. In a blender puree soup in batches until smooth. Transfer pureed mixture back to stockpot.
  • Heat soup over medium-low heat until just heated through, about 8 minutes.
Nutrition Facts
Serving size:

  • 1 cup
Per Serving: 

Calories: 79
Fat: 4g
Saturated Fat: 1g
Cholesterol: 3mg
Sodium: 297mg
Carbohydrates: 7g
Fiber: 2g
Protein: 5g

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Date Last Reviewed: November 1, 2018

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

Medical Review: Jane Schwartz, RDN, CLT

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