This quick soup recipe makes a healthy and creamy soup from puréed vegetables and skim milk. You can have it as a light start to a heavier meal, or serve it with a crusty wheat bread for a light meal.

Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes

Ingredients:

  • 1 Tbsp. butter
  • 1 onion, roughly chopped
  • 3 carrots, roughly chopped
  • 1 head cauliflower, chopped
  • 2 stalks celery, roughly chopped (optional)
  • 1/2 tsp. sea salt
  • 2 cloves garlic, chopped
  • 2 Tbsp. finely chopped basil
  • 2 cups chicken or vegetable broth (if you like a thinner soup, add more broth)
  • 1/4 tsp. freshly ground white pepper
  • 1/8 tsp. freshly grated nutmeg
  • 2 cups low-fat milk
  • 3 large potatoes peeled and diced (optional)

Preparation:

1.  You can prep the vegetables in two ways: stir-fry the vegetables to soften and then puree them OR steam the vegetables and then puree them
2.  To stir-fry the vegetables
a.  In a large pot over medium heat, melt 1 Tbsp. butter. Add onions, carrots and salt. Cook, stirring occasionally and adjusting heat so vegetables are cooking but not browning, about 5 minutes. Add garlic and cook another minute.
b.  Add cauliflower, stir to combine, cover and cook for about 3 minutes.
c.  When you add broth, bring to a boil, and then reduce heat to maintain a steady simmer and cook until cauliflower is tender to the bite, or about 10 minutes.
d.  Add fresh basil and then purée soup with a hand-held blender. Or, whirl in batches in a blender or food processor until smooth (you’ll need to use a kitchen towel over blender to prevent potential burns).
3.  To steam the vegetables
a.  In the microwave or a steamer pan, steam all the vegetables. 
b.  Add fresh basil and then purée steamed vegetables with a hand-held blender. Or, whirl in batches in a blender or food processor until smooth (you’ll need to use a kitchen towel over blender to prevent potential burns).
c.  In a large pot over medium heat, melt 1 Tbsp. butter and add the puréed combination.  Cook, stirring occasionally and adjusting heat so vegetables are cooking but not browning, about 5 minutes. Add garlic and cook another minute.
d.  When you add broth, bring to a boil, and then reduce heat to maintain a steady simmer and cook for another 10 minutes.
4.  Stir in pepper and nutmeg.  This is the point where the soup may be cooled, covered, and frozen for up to 4 months.)
5.  Add milk and cook over medium-low heat until hot. Taste and add more salt, pepper, and/or nutmeg to taste, if you like.  I’m partial to extra white pepper.
6.  To have a little heartier soup, add diced potatoes to the soup and let simmer until the potatoes are soft.  This is optional.  I love this, as I prefer this as a meal.  So I do a thinner broth with diced potatoes.
 

I love cauliflower, and the added potato makes this a meal for me; and then a side of toasted wheat bread…

Hope you enjoy :)

- Jocelyn -