Tasty Reduced Sodium Cauliflower Soup

March 3rd, 2014
Posted in Appetizers, Healthy Eating, Meals, Nutrition, Recipes by Melissa Halas, MA, RD, CDE
Comments (1)
Tags: low-sodium cauliflower soup, reduced sodium cauliflower soup, Reduced sodium soup

In our family we are always looking for ways to boost our vegetable intake to increase fiber, help prevent heart disease and improve longevity. Cauliflower is a cruciferous vegetable known for their induction of detoxifying enzymes. Cruciferous vegetables are associated with a lower risk of lung, stomach, colorectal, bladder and other cancers. I’m featuring cauliflower soup because it’s a tasty way to boost veggies and a diet high in vegetables is associated with blood pressure lowering effects.

Ingredients:

3 Tablespoons of olive oil extra virgin olive oil
½ medium yellow onion chopped
1 large head of cauliflower, separated into flower segments, then cut into smaller sections (1/4 inch strips)
5 ½ cups organic low-sodium vegetable broth
½ teaspoon of freshly ground peppercorns
¼ teaspoon of freshly ground lemon pepper
Citrus spice blend by Simply Organic–mixture of sesame seed, orange peel, lemon peel, onion, parsley, coriander and fennel seed. Or use a herb spice blend like Mrs. Dash and 21 Seasoning Salute.
You can also top with any fresh herbs -chives, parsley or cilantro.

*Makes 4 soup bowl servings with less than 200mg sodium per serving

Directions:

In a large wide pot, place chopped onion in olive oil and heat over medium high until tender and soft, about 5 minutes. Stir occasionally.
Add cauliflower and continue to stir for even heat distribution and to avoid burning. Cook until lightly brown.
Add in vegetable broth.
Using an immersion blender, blend ingredients.
Let soup simmer for 10 minutes
Add in freshly ground peppercorns and lemon pepper
Upon serving, grind citrus spice blend per taste.