Creamy Cauliflower Chowder
A blend of four vegetables makes this creamy soup satisfying and delicious.
- 1 medium head of cauliflower
- 1 teaspoon olive oil
- 1 medium white onion, chopped
- 2/3 cup corn kernels (1 medium-size ear)
- 1 tablespoon unsalted butter
- 2 medium zucchini, chopped
- 1 teaspoon dried thyme
- 1 teaspoon sea salt
- 1/4 teaspoon white pepper
- 1/3 cup unbleached flour
- 3 cups water
- 12 ounces low-fat milk
- 1 tablespoon fresh lemon juice
- 3 tablespoons fresh basil, chopped
- Separate 1 cup of cauliflower florets from the head and set aside. Chop the remaining cauliflower. Toss florets with olive oil and roast in oven at 350 degrees for about 5 minutes, or until slightly golden. Remove from oven and set aside.
- In a large pot over medium heat, saute onions and corn in butter until the onions are translucent, about 5 minutes. Add zucchini, chopped cauliflower, thyme, salt and white pepper. Cover and cook for several minutes more, stirring occasionally and adjusting heat so the vegetables don't burn.
- Whisk flour into water until well blended. Add to pot along with the milk. Bring to a boil, then reduce heat to a simmer and cook, covered, 20 minutes. Add the basil and lemon juice, and adjust seasonings.
- Transfer the soup in thirds to a food processor bowl and pulse so that the soup is slightly pureed with bits of vegetable remaining. Ladle into soup bowls and garnish with the roasted cauliflower florets.
Per serving: 132 kcal cal., 4 g fat (2 g sat. fat), 20 g carb., 4 g fiber, 8 g sugar, 6 g pro., 119 mg calcium, 1 mg iron. Percent Daily Values are based on a 2,000 calorie diet