Crispy Cauliflower Cashew Soup


Serves 4

Ingredients

2 tsp. Canola Oil 

2 leeks, cleaned & thinly sliced

2 garlic cloves

1 tsp. Dried Thyme

Pinch of Salt & Pepper

1 large Cauliflower head, cut into small florets (keep ½ cup for crispy topping)

3 cups vegetable stock or mix Stock cube with water 

½ cup raw cashew nuts

¼ tsp. Paprika

2 Bay leaves

Crispy Topping

1 tsp. Olive Oil

½ cup Cauliflower florets

¼ tsp. Paprika

Pinch of Salt and Pepper

Method 

  • In a large sauce pan, heat olive oil over medium heat. 
  • Sweat the leek and garlic with the thyme and pinch of salt for 10 minutes, until soft. 
  • Add the dry white wine, bring to a boil and cook until half the liquid has evaporated (approximately 3 minutes). 
  • Add cauliflower, cashews, paprika, bay leaves and vegetable stock.
  • Cover and bring to boil, and then allow to simmer for 30 minutes until soft.
  • Prepare the crispy topping meanwhile. 
  • Sauté for 5-7 minutes until golden and crispy. Set aside.
  • Once soup is ready, remove bay leaves and blend with a hand held blender or transfer to a blender.
  • Portion and top with crispy cauliflower as garnish.

Per serving:

837 kJ

5 g Protein

14 g Carbohydrate

10 g Fat

4.4 g Fibre

Dietitian Note: 

Autumn is upon us and what is the best way to keep warm then soups. Soups are perfect in cold days to eat as starter or as a meal. You may have soup with a slice or two of bread of choice e.g. Ciabatta bread, dumpling slices. Best to use plain yoghurt in your soup as compared to cream as a garnish or for the creamy taste & texture.  Pack those soups with vegetables, legumes & or lean cuts of meat to complete your soup.  Homemade soups are low in salts compared to the store ready-made soups which can be high in salt & fat. 

XX

Yours in health, 

Mbali 

Leave a Reply

Your email address will not be published. Required fields are marked *