Cauliflower Soup
Ingredients:
1. One cauliflower.
2. Six cups of chicken soup. If it is homework, low sodium will be preferred.
3. Two carrots.
4. Half a cup of onions
5. Two Tablesppons butter
6. One clove garlic
7. Small quantity of nutmeg, cinnamon, black pepper and salt.
Cooking Method and Preparation:
1. Wash the cauliflower, remove stalks and florets and soak in cold water for two minutes.
2. Dice the onion and crush the garlic.
3. Wash, peel and dice the carrots.
4. Use a large pot and melt the butter over medium heat. Add the garlic and the onions and saute until translucent. Add the nutmeg, cinnamon, black pepper, stir then pour in the chicken broth.
5. Add the cauliflower and bring to a gentle boil. Reduce the temperature, cover the pot and simmer for approx. 30 minutes until the cauliflower and carrots are fork tender. Stir occasionally.
6. Allow soup to cool for 10 minutes then puree to a consistency you like. Some prefer an entirely smooth soup while others enjoy some bits of veggies. You can use a blender, food processor or use an immersion blender straight in the pot.
Nutrition Value of 400g of Cauliflower:
| 1 |
Vitamin A |
8ug |
|
2. |
Vitamin E |
0.8mg |
| 3. |
Vitamin B1 |
0.24mg |
| 4. |
Vitamin B2 |
0.45mg |
| 5. |
Niacin |
2.9mg |
| 6. |
Vitamin B6 |
0.92mg |
| 7. |
Folate |
376ug |
| 8. |
Biotin |
34ug |
| 9. |
Vitamin C |
324mg |
| 10. |
Dietary Fiber |
11.6g |
| 11. |
Potassium |
1640mg |
| 12. |
Calcium |
96mg |
| 13. |
Magnesium |
72mg |
| 14. |
Phosphorus |
272mg |
| 15. |
Copper |
0.2mg |
| 16. |
Manganese |
0.88mg |
| 17. |
Iron |
2.4mg |
| 18. |
Zinc |
2.4mg |
|
19. |
Molybdenum |
16ug |
Nutrition Value of 100g of Carrots:
|
Vitamin A |
680ug |
|
|
2. |
Vitamin E |
0.5mg |
|
3. |
Vitamin K |
3ug |
|
4. |
Vitamin B1 |
0.04mg |
|
5. |
Vitamin B2 |
0.04mg |
|
6. |
Niacin |
0.6mg |
|
7. |
Vitamin B6 |
0.11mg |
|
8. |
Folate |
23ug |
|
9. |
Pantothentic Acid |
0.37mg |
|
10. |
Biotin |
2.8ug |
|
11. |
Vitamin C |
4mg |
|
12. |
Dietary Fiber |
2.5g |
|
13. |
Potassium |
270mg |
|
14. |
Calcium |
27mg |
|
15. |
Magnesium |
9mg |
|
16. |
Phosphorus |
24mg |
|
17. |
Iron |
0.2mg |
|
18. |
Zinc |
0.2mg |
|
19. |
Copper |
0.04mg |
|
20. |
Manganese |
0.1mg |
|
21. |
Selenium |
1ug |
|
22. |
Molybdenum |
1ug |
|
23. |
Amino Acid |
510mg |
Remarks of Cauliflower Soup:
Cauliflower is rich in minerals and vitamins like vitamin B1, B2, C and E, minerals like potassium, iron and zinc. All these are beneficial for the healthy development of the growing baby.
With carrots and other spices, the whole dish will be very attractive to the little ones.
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