Recipes of My Healthy Chefe

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Tandoori Roasted cauliflower soup

Sunday, March 31, 2019
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Total time
55 minutes
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Preparation time
25 minutes
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Portions
8

Pureeing only part of the ingredients gives this soup a smooth, creamy base. The addition of bite-size veggies and roasted cauliflower lends a nice, hearty feel.

Ingredients
or8 chopped cups (1/2" pieces) of cauliflower, raw (856 g)
or2 sprays, about 1/3 second (1 NLEA serving) of oil, PAM cooking spray, original (1 g)
or2.5 tsps of spices, curry powder (5 g)
or1 tsp of salt, table (6 g)
or3/4 tbsp of oil, coconut (10 g)
or2 cups, chopped of onions, raw (320 g)
or3 cloves of garlic, raw (9 g) minced small
or1 tsp of ginger root, raw (2 g)
or1 tsp of spices, mustard seed, ground (2 g)
or1 whole tsp of spices, cumin seed (2 g)
or4 cups of soup, chicken broth, ready-to-serve (996 g)or10 grams of onion and garlic seasoning cube ( melt in water and add as broth )
or100 grams of naturally steam peeled diced tomatoes
or1/4 unit yields of lime juice, raw (11 g)
Preparation
1.
Preheat oven to 450°F. Line a baking sheet with parchment paper
2.
Place 4 c cauliflower in a large bowl and coat with cooking spray; toss with 2 tsp curry powder and 1/2 tsp salt. Spread cauliflower on prepared pan; roast, stirring once halfway through, 30 minutes.
3.
While cauliflower cooks, heat oil in a large soup pot. Add onion and remaining 1/2 tsp salt; cook, stirring often, until slightly softened, 5 minutes. Add garlic, ginger, mustard seed, cumin seed and remaining 1/2 tsp curry powder (or more to taste); cook, stirring frequently, 1 minute.
4.
Add remaining 4 c raw cauliflower florets and broth to pot; increase heat to high and bring to a boil over high heat. Reduce heat to medium-low; simmer, uncovered, until cauliflower is extremely soft, 15-20 minutes.
5.
Puree soup in pot using an immersion blender (or puree in batches in a countertop blender); stir in tomatoes and green beans. Cook, uncovered, until green beans are tender, 5-7 minutes. Stir in lime juice and roasted cauliflower; sprinkle with basil.
6.
Puree soup in pot using an immersion blender (or puree in batches in a countertop blender); stir in tomatoes and green beans. Cook, uncovered, until green beans are tender, 5-7 minutes. Stir in lime juice and roasted cauliflower; sprinkle with basil.
Nutritional information
Per 100 gPer portion (228 g)% DRI
Energy30 kcal69 kcal3 %
Fat1 g2 g3 %
Fatty acids, total saturated1 g1 g6 %
Cholesterol1 mg1 mg0 %
Sodium256 mg584 mg24 %
Carbohydrate5 g11 g4 %
Sugars2 g4 gremove
Fiber2 g3 g14 %
Protein1 g3 gremove