Here’s a warm, comforting recipe for Cauliflower and Cheddar Soup that’s both low-carb and perfect for a diabetic-friendly diet. It’s creamy, rich in flavor, and packed with nutrients!
Cauliflower and Cheddar Soup
Ingredients:
- 1 medium head of cauliflower, cut into florets
- 1 tablespoon olive oil or butter
- 1 medium onion, chopped
- 2 garlic cloves, minced
- 3 cups low-sodium chicken or vegetable broth
- 1 cup unsweetened almond milk or whole milk
- 1 ½ cups shredded sharp cheddar cheese (plus extra for garnish)
- Salt and pepper to taste
- ½ teaspoon ground mustard (optional, adds depth)
- ½ teaspoon paprika (optional, adds warmth)
- Fresh chives or parsley (for garnish)
Instructions:
- Prepare the cauliflower: Wash and cut the cauliflower into florets. Set aside.
- Sauté the onions and garlic: In a large pot or Dutch oven, heat the olive oil or butter over medium heat. Add the chopped onion and sauté for about 4-5 minutes, until soft and translucent. Add the minced garlic and cook for another 1-2 minutes until fragrant.
- Cook the cauliflower: Add the cauliflower florets to the pot and sauté for another 5 minutes, stirring occasionally.
- Add the broth: Pour in the chicken or vegetable broth, bring the mixture to a boil, then reduce the heat and let it simmer for about 15-20 minutes, or until the cauliflower is tender.
- Blend the soup: Once the cauliflower is soft, use an immersion blender directly in the pot to puree the soup until smooth. Alternatively, you can transfer the soup in batches to a regular blender. If the soup is too thick, add almond milk or whole milk until it reaches your desired consistency.
- Add the cheese and seasonings: Stir in the shredded cheddar cheese until it melts completely into the soup. Season with salt, pepper, ground mustard, and paprika, adjusting to taste.
- Serve: Ladle the soup into bowls and garnish with extra shredded cheddar cheese and fresh chives or parsley.
- Enjoy: Serve hot with a side salad or some whole-grain crackers (if desired).
Tips:
- Low-carb alternative: You can skip the milk for a thicker, creamier texture and use a bit of heavy cream or extra cheese.
- Texture preference: For a chunkier soup, blend only half of the cauliflower and leave some pieces for texture.
- Flavor variations: Add a pinch of nutmeg, thyme, or rosemary for a more aromatic soup.
- Freezing: This soup freezes well. Let it cool completely before transferring to airtight containers for up to 3 months.
This Cauliflower and Cheddar Soup is a delicious and creamy option for a low-carb or diabetic-friendly meal, and it’s easy to make with simple ingredients! Enjoy!