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Creamy Cauliflower Chowder

Creamy Cauliflower Chowder


  • 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


  1. 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.
  2. 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.
  3. 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.
  4. 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.

Nutrition Information

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


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