Cauliflower Soup with Dried Mint and Toasted Pine Nuts

Brisk Fall days practically beg for a satisfying bowl of warm soup.  As a proud member of Stonyfield Organic’s Clean Plate Club, I decided to create a recipe using local, seasonal produce that incorporates one of my favorite foods: plain yogurt. 

It can be tempting to celebrate the season with heavy comfort foods but wouldn’t it be great to ring in the new year already feeling good about ourselves? Don’t get me wrong, there is a time and place for hot, fresh cider donuts but don’t forget to fill the body with good things, too!

Speaking of good things, cauliflower might not be bright red or leafy green but it is LOADED in health benefits:

• Full of B vitamins including riboflavin, niacin and thiamine.
• A natural source of dietary fiber, cauliflower helps promote digestive health while also keeping you fuller, longer.
• Pregnant? Cauliflower is a great source of folate which helps prevent birth defects.
• Antioxidant-rich cauliflower has been shown to reduce the risk of cancer, heart disease and stroke.
• An excellent source of Vitamin C, loading up on cauliflower is a great way to strengthen the body’s immune function - just in time for cold and flu season!

Even better? Cauliflower is affordable, versatile, readily available and absolutely delicious.

Your fork is waiting.

Cauliflower Soup with Dried Mint and Toasted Pine Nuts

 

Author: Liz DellaCroce | The Lemon Bowl

Nutrition Information

• Serves: 8

• Serving size: 8 oz
• Calories: 58

• Fat: 2 g
• Saturated fat: .9 g
• Unsaturated fat: 1.1 g
• Carbohydrates: 7.2 g
• Sugar: 3.6 g
• Sodium: 213 mg
• Fiber: 2 g
• Protein: 3.2 g
• Cholesterol: 4 mg

Recipe type: Soup

Prep time:  5 mins

Cook time:  20 mins

Total time:  25 mins

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Silky cauliflower soup gets a creamy, tangy flavor boost from plain yogurt which pairs perfectly with dried mint and toasted pine nuts.

Ingredients

• ½ tbs olive oil
• 1 medium onion – chopped
• 2 cloves garlic – grated
• ½ tsp salt
• ¼ tsp pepper
• 1 head cauliflower – cut in florets
• 4 c chicken broth – low sodium
• 1 c Stonyfield plain whole milk yogurt
• 1 tbs dried mint
• 2 tbs toasted pine nuts – optional garnish
• drizzle olive oil – optional garnish

Instructions

1. In a large soup pot, saute onions, garlic, salt and pepper over medium heat until translucent – about 6-7 minutes.
2. Add in cauliflower and cook for a minute or so to let flavors start to combine.
3. Pour in chicken broth and bring to a boil.
4. Reduce heat to low and simmer with the lid on for 15 minutes or until cauliflower is fork tender.
5. Remove from heat and puree until smooth with a hand blender. (Alternatively, let cool and puree in traditional blendar or food processor.)
6. Place yogurt in a small bowl and stir in ¼ cup of the warm soup mixture. Once combined, add warmed yogurt to the soup pot.
7. Add dried mint then puree until smooth once again.
8. Check for seasoning and adjust accordingly. Serve with optional garnish of toasted pine nuts and a little extra olive oil.

Notes

To prevent yogurt from separating, avoid adding it directly into hot foods. Two easy tips are to use room temperature yogurt and to gradually heat the yogurt as explained above. Be sure to stir mixture constantly.

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