Cauliflower Soup Without Cream, Low Calorie
by Tarla Dalal
low calorie cauliflower soup recipe | Indian style cauliflower soup recipe | gobhi ka soup | healthy cauliflower soup without cream | with 25 amazing images.
low calorie cauliflower soup recipe | Indian style cauliflower soup recipe | gobhi ka soup | healthy cauliflower soup without cream | is a satiating and comforting thick soup. Learn how to make low calorie cauliflower soup.
To make cauliflower soup, heat the oil in a deep non-stick pan, add the onions and sauté on a medium flame for 2 minutes. Add the cauliflower and sauté on a medium flame for 3 to 4 minutes. Add the milk and ½ cup of water, mix well and cook on a medium flame for 8 to 10 minutes, while stirring occasionally. Allow the mixture to cool completely. Once cooled, blend in a mixer till smooth. Transfer the mixture back into the same deep non-stick pan, add the celery, salt, pepper and ½ cup of water, mix well and cook on a medium flame for another 2 minutes, while stirring occasionally. Serve immediately.
Gobhi ka soup! You are quite unlikely to have come across a soup made of only cauliflower! We’ve created this tasty soup from cauliflower and added onions to mask the cooked flavour of cauliflower. Addition of celery further perks up its flavour.
While soups were traditionally thickened using corn flour, we have lined this healthy cauliflower soup without cream with low-fat milk which offers the necessary consistency, flavour and texture to please your palate. This low fat milk also helps to make up for a part of your day’s protein and calcium requirement. Moreover, this recipe is perfect for those who like to have milk-based soups!
Cauliflower is low in calories and carbs as well as has very little fat. Onions are a wealth of antioxidant quercetin which has heart protecting benefits. So this low calorie cauliflower soup can be relished by weight-watchers, diabetics and heart patients. Serve it hot on a chilly winter night.
Tips for Indian style cauliflower soup. 1. Remember to sash and clean the cauliflower thoroughly. 2. Celery can be replaced with chopped spring onion greens or parsley. 3. Pair it with a healthy salad like matki salad to make a healthy dinner.
Enjoy low calorie cauliflower soup recipe | Indian style cauliflower soup recipe | gobhi ka soup | healthy cauliflower soup without cream | with step by steo photos.
Cauliflower Soup Without Cream, Low Calorie recipe - How to make Cauliflower Soup Without Cream, Low Calorie
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
For Cauliflower Soup Without Cream
2 cups roughly chopped cauliflower
1 tsp oil
1 cup finely chopped onions
2 cups low-fat milk , 99.7% fat-free
2 tbsp finely chopped celery (ajmoda)
salt and to taste
For cauliflower soup without cream
- For cauliflower soup without cream
- To make {span class="bold1"}cauliflower soup without cream{/span}, heat the oil in a deep non-stick pan, add the onions and sauté on a medium flame for 2 minutes.
- Add the cauliflower and sauté on a medium flame for 3 to 4 minutes.
- Add the milk and ½ cup of water, mix well and cook on a medium flame for 8 to 10 minutes, while stirring occasionally.
- Allow the mixture to cool completely. Once cooled, blend in a mixer till smooth.
- Transfer the mixture back into the same deep non-stick pan, add the celery, salt, pepper and ½ cup of water, mix well and cook on a medium flame for another 2 minutes, while stirring occasionally.
- Serve the {span class="bold1"}cauliflower soup without cream{/span} immediately.
Like low calorie cauliflower soup recipe | Indian style cauliflower soup recipe | gobhi ka soup | healthy cauliflower soup without cream |
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What is low calorie cauliflower soup made off ?
- What is low calorie cauliflower soup made off ? 2 cups roughly chopped cauliflower, 1 cup finely chopped onions, 2 cups low-fat milk , 99.7% fat-free, 2 tbsp finely chopped celery (ajmoda), little oil and salt and pepper to taste.
Getting the cauliflower ready
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This is what cauliflower looks like. Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels quickly. One cup Cauliflower provides you 100% off your daily recommended allowance of Vitamin C. It is rich in Antioxidant. Being rich in Indoles, Cauliflower and other Cruciferous Vegetables like broccoli, kale, radish, brussel sprouts, red cabbage maintain Estrogen balances which is crucial for women. Read here for detailed benefits of cauliflower.
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With the use of knife or hand segregate the large florets from the main stem. Cut it into small florets, if needed.
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Wash and clean the cauliflower thoroughly. Soak in water to remove dirt.
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Drain and use.
Making the healthy cauliflower soup | Indian style cauliflower soup |
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To make the low calorie cauliflower soup recipe | Indian style cauliflower soup recipe | gobhi ka soup | healthy cauliflower soup without cream | heat the oil in a deep non-stick pan.
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Add 1 cup finely chopped onions and sauté on a medium flame for 2 minutes. Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart, diabetics. Read the benefits of onions.
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Add 2 cups roughly chopped cauliflower or cauliflower florets.
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Sauté on a medium flame for 3 to 4 minutes.
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Add 2 cups low-fat milk , 99.7% fat-free. 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones. The Calcium in Milk helps to protect your teeth against gum disease and keeps your jaw bone strong and healthy. Milk is low in carbs and therefore does not raise blood glucose levels. However diabetics must consider including low fat milk as advised by their dietitian only so as to avoid any fluctuations in blood sugar levels. Protein is another key nutrient which milk is rich in - 8.6 g from a cup. So all those looking to build protein stores can add milk and its products like curd and paneer to their diet. One cup of Milk gives 10 grams of carbs. Low fat milk has lower fat and the same benefits of milk.
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Add ½ cup of water.
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Mix well.
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Cook on a medium flame for 8 to 10 minutes, while stirring occasionally.
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Allow the mixture to cool completely. Then put in a blender.
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Once cooled, blend in a mixer till smooth.
Cooking healthy cauliflower soup | Indian style cauliflower soup |
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Transfer the mixture back into the same deep non-stick pan.
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Add 2 tbsp finely chopped celery (ajmoda). This is probably the best ingredient in the recipe as celery and cauliflower are made for each other. Celerey gives a good crunch to the healthy cauliflower soup | Indian style cauliflower soup | low calorie cauliflower soup | Celery helps reduce the total blood cholesterol and triglyceride levels, thus reducing the clogging of arteries and chances of stroke. Diabetics too can include this vegetable to their diet as its high fiber contribute to maintain healthy levels of blood sugar levels. Potassium and its active compound phthalides have shown positive effects in controlling blood pressure. See detailed benefits of celery.
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Add salt.
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Add freshly ground black pepper .
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Add ½ cup of water.
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Mix well.
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Cook low calorie cauliflower soup recipe | Indian style cauliflower soup recipe | gobhi ka soup | healthy cauliflower soup without cream | on a medium flame for another 2 minutes, while stirring occasionally.
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Serve low calorie cauliflower soup recipe | Indian style cauliflower soup recipe | gobhi ka soup | healthy cauliflower soup without cream | immediately.
Tips for low calorie cauliflower soup
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Remember to sash and clean the cauliflower thoroughly.
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Celery can be replaced with chopped spring onion greens or parsley.
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Pair it with a healthy salad like sprouted matki salad to make a healthy dinner.
Health benefits of low calorie cauliflower soup
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Healthy Cauliflower Soup – low in calories and carbs.
- With 86 calories and 11.9 g of carbs, this soup can be included in a low calorie diet, low carb diet and a diabetic menu.
- Cauliflower is rich in vitamin C, though some amount will be lost in cooking.
- Onions are rich in quercetin – an antioxidant which helps to reduce inflammation and protect organs including heart and skin.
- Cooked with minimal fat, this soup is a wise choice for heart patients too.
| Energy | 86 cal |
| Protein | 5.9 g |
| Carbohydrates | 11.9 g |
| Fiber | 3 g |
| Fat | 1.7 g |
| Cholesterol | 0 mg |
| Vitamin A | 315.1 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.9 mg |
| Vitamin C | 46 mg |
| Folic Acid | 46.9 mcg |
| Calcium | 204 mg |
| Iron | 1.4 mg |
| Magnesium | 35.9 mg |
| Phosphorus | 87 mg |
| Sodium | 95.9 mg |
| Potassium | 161 mg |
| Zinc | 0.4 mg |
Adding celery is mandatory? or we can cook without celery or any other alternative
could you use almond milk instead or would it not taste right?
I have tried this soup twice in d past one month n its really tasty.. D texture is creamy and the addition of onions and milk gives this soup a mild sweetness.. It''s hard to believe that this soup is so light on the stomach n is aa delight for weight watchers n health conscious !!!
Perfect low calorie soup...main ingredient of this recipe...Cauliflower is considered to be low calorie vegetable...addition of low-cal milk makes it more healthy and low cal...try this soup and it really taste amazing...