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Roasted Cauliflower and Red Pepper Soup

July 1, 2011 by HealthyFamilies BC

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Makes 6 to 8 servings

This soup not only offers great flavor, but the colours and textures are attractive as well. Roasting intensifies the flavours of the vegetables

Preheat oven to 425°F (220°C)
Need a rimmed baking sheet, lined with foil

INGREDIENTS:

  • 5 cups bite-size cauliflower florets
  • 4 tsp canola oil, divided
  • 1 cup finely chopped onion
  • 1 cup finely chopped carrots
  • 2 cloves garlic, minced
  • 4 cups reduced-sodium chicken broth
  • 2 roasted red bell peppers (see box,right), finely chopped
  • 2 sprigs fresh thyme
  • Freshly ground black pepper

DIRECTIONS:

1. Place cauliflower on prepared baking sheet and drizzle with 2 tsp (10 mL) of the oil. Roast in preheated oven, turning once, for 20 to 25 minutes or until florets start to caramelize and are lightly browned.

2. Meanwhile, in a large pot, heat the remaining oil over medium heat. Sauté onion and carrots for 3 to 4 minutes or until softened. Add garlic and sauté for 30 seconds. Stir in caramelized cauliflower, broth, roasted peppers and thyme; increase heat to high and bring to a boil. Reduce heat and simmer for 10 minutes to blend the flavors. Discard thyme sprigs. Season to taste with pepper.

TIP: Cutting the cauliflower into bite-size florets makes for easy eating.

VARIATIONS: Use a combination of cauliflower and broccoli, keeping the total amount at 5 cups (1.25 L). To make this soup vegan, substitute vegetable broth for the chicken broth.

Serving Idea:
Serve with half a Canadian Cheddar cheese sandwich and unsweetened canned fruit for a light lunch.

How to Roast Red Peppers
To roast your own red peppers, quarter peppers and remove seeds. Place skin side up on a rimmed baking sheet in a 450°F (230°C) oven and roast for 10 minutes. Turn peppers over and roast for 10 to 15 minutes or until skins are blackened. Transfer peppers to a small bowl, cover tightly and let stand for about 15 minutes. When cool enough to handle, peel off blackened skin and discard.

Nutrients per serving
Calories 61
Fat 2.6 g
Carbohydrate 8 g
Saturated Fat 0.2 g
Protein 3 g
Fiber 3 g (12% DV)
Sodium 314 mg (13% DV)
Calcium 28 mg (3% DV)
Iron 0.4 mg (3% DV)

Very high in: Vitamin A and Vitamin C

High in: Folate

Diabetes Food Choice Values Per Serving:
1/2 Fat

Reprinted with permission © Cook Great Food. Dietitians of Canada. 2001. Published by Robert Rose Inc. Order at http://www.amazon.ca/Dietitians-Canada-Cook-Recipes-Celebrate/dp/0778802612 or visit www.dietitians.ca/Store.aspx.

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