A deliciously thick and spicy soup that is incredibly low in calories, quick and easy to cook in bulk and freezes extremely well. With a tick in all those boxes, it has become a staple in our house.
Serves: 10 (2 cups per serve = 123 calories)
3 brown onions, chopped
Garlic (whole bulb), chopped
2 potatoes, chopped
8 cups vegetable stock, reduced salt
1.8kg cauliflower, chopped into small florets
1 teaspoon ground turmeric
2 teaspoons ground cumin
2 teaspoons ground coriander
3 – 4 teaspoons chilli paste (or fresh chillies, chopped)
500g natural yoghurt, low fat
Spray saucepan with small amount of oil and use medium heat to cook onions, potato and garlic under onion is soft.
Add spices and chilli, cook for 1 – 2 minutes before adding cauliflower and stock. Bring to boil then reduce to low
heat and simmer for 20 minutes (or until cauliflower is soft).
Blend soup with stab blender until smooth. Stir in yoghurt and cook for 5 minutes (do not boil).
Season to taste (I find no salt is required, only pepper).
This soup is so warming and filling in cold weather. Being only 123 calories per serve it is excellent for days when you have had a treat meal or as a snack and so are looking for something very low calorie but highly satisfying.
You can modify the spices, garlic and chilli to suit your tastes.
It is a very thick soup, you could add more stock if you prefer a thinner soup & adjust calories accordingly.
You could also serve with an additional dash of yoghurt and some freshly chopped coriander or parsley.