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Healthy Recipes

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Creamy Cauliflower and Roasted Garlic Soup

The flavor of this soup recipe is greatly enhanced with the rich, subtle flavor of roasted garlic. If you think you don’t like cauliflower, think again with this soup. It tastes simply incredible. In fact, if you have someone who’s a cauliflower hater in your home you might try calling this “Garlic Soup,” instead. You won’t notice any unpleasant flavors from the cauliflower, just added nutrition benefits from the vegetables. Roasting the garlic and cauliflower adds a deep, earthiness and a richness that doesn’t necessarily come from heavy calories. Note: You can prepare the roasted garlic up to 1 day before you cook this soup.


1 medium head garlic, cloves unpeeled but papery outer skin removed
1/2 tsp. plus 2 tsp. extra virgin olive oil
2 medium leeks (about 1 1/3 cups), white part only, washed and sliced
1/2 -1 tsp. dried thyme
Sea Salt, to taste
1/4 tsp. white pepper
1 lb. (about 3 1/2 cups) coarsely chopped fresh cauliflower
3 cups lowfat, reduced sodium MAG-free chicken broth*
1 can (12 oz.) fat-free evaporated milk
4 Tbsp. freshly grated parmesan cheese
2 teaspoons fresh minced parsley


1. For variety, add one or all of these vegetables:

1 1/2 stalks celery, diced
1 yellow onion, diced
1 carrot, diced

2. Try substituting aged white cheddar cheese for the parmesan cheese.

3. For a healthier version of the soup substitute delicious raw goat milk for the evaporated milk.

*If you are unable to find an MSG-free chicken broth which is lowfat and/or reduced sodium, go ahead and use regular MSG-free chicken broth. The extra calories and sodium are more than offset by avoidiing unhealthy MSG.

(As always, for the very healthiest versions of any recipe choose organic content as much as possible.)


1. Preheat oven to 400 degrees. Cut off 1/2-inch slice from top of head of garlic. Place on baking sheet. Drizzle 1/2 tsp. oil on top of garlic. Roast 45-55 minutes, or until cloves are soft. Let cool 5 minutes.

2. Squeeze garlic from skin directly into small bowl. Mash with fork and set aside. In large nonstick saucepan, heat 2 tsp. oil over medium heat. Add leeks, thyme, salt and white pepper. Cook, stirring, 6-8 minutes, or until leeks are translucent, but not browned.

3. Stir in roasted garlic. Cook 30 seconds. Add cauliflower, broth and milk. Over medium-high heat, bring to gentle boil. Reduce heat to medium-low and cook 8-10 minutes, or until cauliflower is tender. Let cool 5-10 minutes.

4. Using blender or food processor, puree half of cauliflower and 1 cup cooking liquid until smooth. Pour into medium bowl. Repeat process with remaining cauliflower and 1 cup liquid. Stir puree back into saucepan. Reheat, if necessary. Ladle soup into bowls and sprinkle each serving with 1 Tbsp. Parmesan cheese and a sprinkle of parsley.

Makes 6 servings.

Per serving: 114 calories, 3 g total fat (<1 g saturated fat), 15 g carbohydrates, 9 g protein, 2 g dietary fiber, 432 mg sodium.

To return to our list of Healthy Recipes, click HERE.



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