I Can’t Believe it’s Cauliflower Soup

Soup is an amazing tool to use in your healthy diet arsenal.  During the winter, broth and veggie based soups are a satisfying way to fill up with few calories.  Studies have shown that individuals who consume soup almost daily are more likely to have a lower BMI.  Also, when soup is consumed at the start of a meal, it often results in fewer total calories consumed at that meal. ** Pair this cauliflower soup with almost any cuisine. 

1 Tablespoon olive oil
½ yellow onion, chopped
8 oz white mushrooms, thinly sliced
1 head cauliflower, chopped in large pieces
3 cups chicken broth (preferably low sodium)
¼ tsp pepper

Heat oil in a large pot on medium high heat.  Add onions and saute until translucent, about 5 minutes.
Add mushrooms and cook for 5-8 minutes.
Add cauliflower, pepper, and chicken broth.  Cook until cauliflower is soft when pierced with a fork, about 15 minutes.
Turn off heat and blend in pot with a hand (immersion) blender until smooth.  You may also transfer soup to a blender or food processor and pulse until desired consistency.

Makes 5 servings.

Serving size is 1 cup.  Nutrition facts per serving:  95 calories, 3 g fat, 6 g pro, 390 mg sodium, 6 g sugar, 5 g fiber.

Tips and Twists

This soup was made using chicken broth with 560mg of sodium per cup.  Choose a low sodium version to dramatically cut the sodium content.
Add more broth if you like a thinner soup.  It will decrease the calories per cup.
Experiment with spices that you like to alter the flavor.  Dust with paprika for a pretty burst of color. Smoked paprika adds amazing flavor!
If you prefer a chunkier soup, take the mushrooms out before you blend, and add them back later.
Try different varieties of mushrooms to find your favorite.

**Several references for studies related to soup and weight management can be found in the Campbell’s Research Review on Soup as a Weight Management Strategy at http://www.campbellwellness.com/pdf/SoupReportforWeb.pdf