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Creamy Cauliflower and Carrot Soup

Published April 16, 2019
2 minute read
Creamy Cauliflower and Carrot Soup
Published April 16, 2019
2 minute read
In This Article

You don’t need cream for a lush, comforting creamy soup. Cauliflower and carrots puree to a thick, creamy texture — and a little nonfat milk gives it a dairy flavor that hints at cream. A swirl of herby pesto on top gives it Instagram-ready appeal.

Creamy Cauliflower and Carrot Soup

Ingredients

For the soup:

  • 1 tablespoon plus 1 teaspoon olive oil, divided
  • 1 cup (160g) chopped onion
  • 2 cups (200g) chopped cauliflower
  • 1 cup (128g) chopped carrots
  • 1 cup (240ml) no-salt chicken stock (or vegetable stock)
  • 1/2 cup (120ml) nonfat milk

For the pesto:

  • 2 tablespoons grated parmesan cheese
  • 2 tablespoons pistachio kernels
  • 1/4 cup (25g) fresh basil leaves
  • 1 tablespoon 0% Greek yogurt, plain

Directions

In a medium pot, drizzle 1 teaspoon of olive oil. Place over medium-high heat and add the onions; stir until they start to soften, about 2 minutes. Add the cauliflower and carrots stirring until hot, then add the chicken stock and bring to a boil. Cover tightly, reduce the heat to medium-low and cook for about 8 minutes. The vegetables will be very tender.

Transfer the vegetable mixture to a blender or food processor and add the milk. Puree until smooth. Pour back into the pan to keep warm.

For the pesto, place the parmesan, pistachios and basil in the bowl of a food processor. Process until finely minced, scraping sides and repeating as needed. When smooth, add the remaining tablespoon of olive oil and process, scraping as needed to make a smooth paste. Add the yogurt and process to mix.

Serves: 2 | Serving Size: 1 1/4 cup soup with 2 tablespoons pesto

Nutrition (per serving): Calories: 263; Total Fat: 15g; Saturated Fat: 3g; Monounsaturated Fat: 9g; Cholesterol: 7mg; Sodium: 238mg; Carbohydrate: 24g; Dietary Fiber: 7g; Sugar: 12g; Protein: 11g

The information in this article is provided solely for informational purposes. This information is not medical advice and should not be relied upon when making medical decisions, or to diagnose or treat a health condition or illness. You should seek the advice of a physician or a medical professional before beginning any dietary programs or plans, exercise regimen or any other fitness or wellness activities.

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