EatSmarter exclusive recipe

Cream of Cauliflower Soup

with Smoked Mackerel
3.70588
Average: 3.7 (17 votes)
(17 votes)
Cream of Cauliflower Soup

Cream of Cauliflower Soup - Smoked mackerel is a welcome addition to this soup - so worth it!

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Health Score:
Health Score
10,0 / 10
Difficulty:
very easy
Difficulty
Preparation:
15 min.
Preparation
ready in 20 min.
Ready in
Calories:
256
calories
Calories

Healthy, because

Even smarter

Nutritional values

Cabbage is packed with vitamin C, while the mackerel provides us plenty of heart-healthy omega-3 fatty acids. One portion of this soup also contains half your daily requirement of potassium. 

If you want to save yourself the trouble of cleaning, cutting and washing the cauliflower, just use frozen florets. 

1 serving contains
(Percentage of daily recommendation)
Calorie256 kcal(12 %)
Protein18 g(18 %)
Fat15 g(13 %)
Carbohydrates11 g(7 %)
Sugar added0 g(0 %)
Roughage7 g(23 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.4 μg(2 %)
Vitamin E5.1 mg(43 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.5 mg(45 %)
Niacin6.9 mg(58 %)
Vitamin B₆0.5 mg(36 %)
Folate76 μg(25 %)
Pantothenic acid2.2 mg(37 %)
Biotin7.8 μg(17 %)
Vitamin B₁₂3.8 μg(127 %)
Vitamin C90 mg(95 %)
Potassium934 mg(23 %)
Calcium220 mg(22 %)
Magnesium66 mg(22 %)
Iron1.9 mg(13 %)
Iodine32 μg(16 %)
Zinc1.3 mg(16 %)
Saturated fatty acids3.5 g
Uric acid169 mg
Cholesterol39 mg
Development of this recipe:
How healthy are the main ingredients?
CauliflowerCauliflower

Ingredients

for
2
Ingredients
1
small Cauliflower (about 18 oz.)
1
1
1 tablespoon
1 teaspoon
red Curry paste (or curry powder)
1 cup
1 cup
½ bunch
2 sprigs
3 ounces
½ teaspoon
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Sieve, 1 Tablespoon, 1 Pot, 1 Teaspoon, 1 Measuring cups, 1 Wooden spoon, 1 Immersion blender, 1 Ladle

Preparation steps

1.
Cream of Cauliflower Soup preparation step 1

Trim cauliflower, divide into florets and rinse. Drain well.

2.
Cream of Cauliflower Soup preparation step 2

Peel garlic and onion and finely chop.

3.
Cream of Cauliflower Soup preparation step 3

Heat oil in a pot. Add curry paste and fry for about 1 minute.

4.
Cream of Cauliflower Soup preparation step 4

Stir in garlic and onion and fry until soft. Add cauliflower florets and cook while stirring for 3 minutes.

5.
Cream of Cauliflower Soup preparation step 5

Add vegetable broth and milk and simmer for about 10 minutes over medium heat. Season with salt and pepper.

6.
Cream of Cauliflower Soup preparation step 6

Meanwhile, rinse chives and parsley and shake dry. Cut chives in rolls. Pluck the leaves from the parsley and chop coarsely.

7.
Cream of Cauliflower Soup preparation step 7

Cut the mackerel fillets into small pieces.

8.
Cream of Cauliflower Soup preparation step 8

Puree cauliflower directly in the pot with an immersion blender. Add mackerel pieces and heat briefly.

9.
Cream of Cauliflower Soup preparation step 9

Season soup with sesame oil to taste and divide between 2 bowls or soup plates. Sprinkle with chives and parsley and serve.