Thursday, December 07, 2017

Instant Pot Cauliflower Soup
Vegan And Gluten Free

This low calorie soup is excellent for weight loss.

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Weight Loss Between the Holidays
I'm probably not alone at wanting to shed the Thanksgiving pounds before the next wave of holidays. I've always been a proponent of healthy soups for making this happen. Here's a easy and delicious soup that is less than 150 calories per hearty serving and also has 6 grams of dietary fiber.

Cauliflower is a cruciferous vegetable which contains the phytochemical sulforaphane. This compound has potent antioxidant and anti-inflammatory properties which contribute to its ability to prevent and treat several types of cancer. Inflammation also contributes to many long-term chronic diseases, such as cardiovascular disease, arthritis, and more.

The high fiber content of cauliflower not only helps keep you full, contributing to weight loss, but also helps lower cholesterol, control blood sugar, helps feed your gut bacteria, reduces the risk of colorectal cancer, and keeps you regular. 

Instead of using cream, this soup gets its creamy texture from potatoes allowing it to be dairy and cholesterol free.

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Instant Pot Cauliflower Soup
Vegan, Dairy and Gluten Free
[makes 6 servings]

Hand Held Immersion Blender 
Instant Pot

2 teaspoons extra virgin olive oil
1 onion, diced
2 stalks celery, diced
1 large head cauliflower, leaves removed, cut into florets
1 1/2 pounds Yukon gold potatoes, peeled and diced
4 cups vegetable broth*
1 bay leaf
1 teaspoon salt, or to taste
1/4 teaspoon black pepper, or to taste
Pinch cayenne pepper
2 tablespoon freshly squeezed lemon juice
*5 cups for stovetop recipe

Heat the oil in the Instant Pot by pressing the “Sauté” button. Add the onion and celery and cook until they soften, stirring frequently, about 3 to 4 minutes. Press the “Off” button.

Add the cauliflower, potatoes, 4 cups of broth, bay leaf, salt, black and cayenne pepper to the Instant Pot. Secure the lid, press the “Manual” button, and set for 4 minutes at high pressure. When done, quickly release the pressure and remove the lid carefully with the steam pointed towards the back. 

(To cook on the stovetop, heat the oil in a soup pot and sauté the onion and celery for several minutes. Add the cauliflower and potatoes, 5 cups of broth, the bay leaf, salt, black and cayenne pepper. Cook on a low boil, partially covered, until the vegetables are tender, about 15 to 20 minutes. Continue with the recipe.)

Remove a cup or more of the cooked vegetables, roughly chop and set aside. 

Remove the bay leaf and add the lemon juice. Using an immersion blender, blend the remaining soup until smooth. You can also do this in a blender but take care not to over process.

For a chunky soup, remove some of the cooked vegetables before you blend the soup and put them back in after blending. Skip this step for a completely blended soup.
An immersion blender makes blending a lot easier.

Stir in the chopped vegetables, adjust seasoning if needed,  and serve. 

Nutritional Information:
Per serving (6): 149 calories, 2 g total fat, 0 g saturated fat, 60 mg omega-3 and 219 g omega-6 fatty acids, 0 mg cholesterol, 6 g protein, 30 g carbohydrates, 6 g dietary fiber, and 438 mg sodium.

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