Cream of Cauliflower Soup
Cream of Cauliflower Soup - Smoked mackerel is a welcome addition to this soup - so worth it!
Healthy, because
Even smarter
Nutritional values
Cauliflower is packed with vitamin C, while the mackerel provides the body with plenty of heart-healthy omega-3 fatty acids. Additionally, one portion of this soup contains half of your daily requirement of potassium.
If you want to save yourself the trouble of cleaning, cutting and washing the cauliflower, just use frozen cauliflower florets instead.
(Percentage of daily recommendation)
| Calorie | 256 cal. | (12 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7 g | (23 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 5.1 mg | (43 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 6.9 mg | (58 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 76 μg | (25 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 7.8 μg | (17 %) | ||
| Vitamin B₁₂ | 3.8 μg | (127 %) | ||
| Vitamin C | 90 mg | (95 %) | ||
| Potassium | 934 mg | (23 %) | ||
| Calcium | 220 mg | (22 %) | ||
| Magnesium | 66 mg | (22 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 32 μg | (16 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 3.5 g | |||
| Uric acid | 169 mg | |||
| Cholesterol | 39 mg |
Ingredients
- Ingredients
- 1 small Cauliflower (about 18 oz.)
- 1 garlic clove
- 1 onion
- 1 Tbsp vegetable oil
- 1 tsp red Curry paste (or curry powder)
- 1 cup Vegetable broth
- 1 cup
- salt
- peppers
- ½ bunch Chives
- 2 sprigs parsley
- 3 ozs smoked Mackerel
- ½ tsp sesame oil
Kitchen utensils
Preparation steps
Trim cauliflower, divide into florets and rinse. Drain well.
Peel garlic and onion and finely chop.
Heat oil in a pot. Add curry paste and fry for about 1 minute.
Stir in garlic and onion and fry until soft. Add cauliflower florets and cook while stirring for 3 minutes.
Add vegetable broth and milk and simmer for about 10 minutes over medium heat. Season with salt and pepper.
Meanwhile, rinse chives and parsley and shake dry. Cut chives in rolls. Pluck the leaves from the parsley and chop coarsely.
Cut the mackerel fillets into small pieces.
Puree cauliflower directly in the pot with an immersion blender. Add mackerel pieces and heat briefly.
Season soup with sesame oil to taste and divide between 2 bowls or soup plates. Sprinkle with chives and parsley and serve.
