Thanks to Benedictine University Dietetic Intern Eric Sharer for sharing this recipe. Eric says “This quick and warming cauliflower soup recipe uses the starch in onions and cauliflower to make a creamy soup from puréed vegetables and low-fat milk. It makes a gentle start to a heavier meal, or serve it with crusty bread for a light dinner.”
1 tablespoon canola or olive oil
1 onion, roughly chopped
1/2 teaspoon salt, or more to taste
2 cloves garlic, chopped
1 head cauliflower
2 cups vegetable broth
1/2 teaspoon white pepper
1/4 teaspoon nutmeg
2 cups rice, soy, or low-fat milk
2 tablespoon finely chopped parsley
Have children rinse and either pull apart cauliflower, or cut with a butter knife. In a large pot over medium heat, add oil. Add onions and salt. Cook, having your children stir occasionally. Adjust the heat so the onions are cooking but not browning, until onions look starchy and a bit creamy, about 5 minutes.
Add garlic and cook until fragrant, about 1 minute. Add cauliflower, stir to combine, cover and cook 3 minutes. Add broth, bring to a boil, reduce heat to maintain a steady simmer and cook until cauliflower is tender to the bite, about 10 minutes.
Purée soup with a hand-held blender, or process in batches in a blender or food processor until smooth. Stir in pepper and nutmeg. (Note: At this point the soup may be cooled, covered, and frozen for up to 4 months.) Add milk and cook over medium-low heat until hot. Stir in parsley. Serve soup hot.
Makes 8 cups.
Adapted from localfoodsabout.com.