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Curried Cauliflower and Kale Soup

16 30 227
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 4
Curried Cauliflower and Kale Soup
Health Highlights
A warm and comforting cauliflower and kale soup that’s super easy to throw together and hearty enough to take the chill off of a cold winter day.

Ingredients


1 tsp Curry powder
2 tsp Turmeric, powder
1 tsp Cumin
1 tsp Black pepper
1 dash Cayenne pepper (optional)
2 tbsp Butter, grass-fed, salted (ghee or coconut oil works to)
1 onion(s) Sweet onion (chopped)
2 clove(s) Garlic (minced)
1 medium head Cauliflower
3 medium Carrots (diced)
2 tbsp minced Ginger root (fresh; peeled and grated)
3 cup Vegetable stock/broth, low sodium (or bone broth)
2 cup Kale (tough ribs removed and sliced thin (I used the Dino kind))
1 cup Coconut milk, reduced fat
1 pinch Sea Salt (to taste)
2 tbsp Cilantro (coriander) (to garnish)

Instructions


  1. Combine curry powder, turmeric, cumin, pepper, and cayenne (if using) in a small bowl. Set aside.
  2. Heat butter in a large soup pot and saute onions until translucent and starting to brown. 
  3. Add garlic and spice mixture and cook another 30 seconds to temper flavors.
  4. While onions are cooking, roughly chop cauliflower and pulse, in batches, in a food processor, until it reaches a course rice-like texture.
  5. Add the cauliflower, carrots, and ginger to the onion, garlic, and spice mixture. Toss to evenly coat. 
  6. Pour in the broth, bring to boil, then reduce the heat and allow to simmer, covered, until veggies and tender (about 10-12 minutes).
  7. Add coconut milk and kale. Continue to cook until kale is wilted and bright green. Add salt to taste.
  8. Garnish with fresh cilantro.

Notes:

Nutritional Highlights:

Cauliflower is a cruciferous vegetable that is high in fiber and B-vitamins.

Kale is an excellent source of vitamin C, iron, and calcium.


Nutrition Facts

Per Portion

Calories 227
Calories from fat 117
Calories from saturated fat 87
Total Fat 13.0 g
Saturated Fat 9.7 g
Trans Fat 0.2 g
Polyunsaturated Fat 4.1 g
Monounsaturated Fat 8.8 g
Cholesterol 15 mg
Sodium 246 mg
Potassium 931 mg
Total Carbohydrate 24.8 g
Dietary Fiber 7.2 g
Sugars 11.2 g
Protein 6.3 g

Dietary servings

Per Portion


Vegetables 5.0

Energy sources


Pygal37%460.8002833173922160.774618835882252%315.8272507390084254.8491499712894811%349.9203251261711112.5665379867814637%52%11%CarbohydratesFatProtein

Meal Type(s)

Salad
Side
Soup
  • Mary Jeean Rico Mary Jeean Rico (July 14, 2022, 5:02 a.m.)

    Can I substitute coconut milk with low fat dairy milk?





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