Creamy cauliflower and shiitake soup
As fall nights get colder, cravings turn to warm food. And a big bowl of creamy mushroom soup not only is a perfect way to heat things up, but also packs in a lot of vegetables and nutrients.
However, while store-bought soups cut down on prep time, they also can contain more than 900 mg of sodium in just one half-cup serving, according to the American Heart Association. So if you’re going the packaged route, look for low-sodium and low-calorie products that are stock-based and heavy in vegetable content, says Stephanie Saullo, a registered dietitian with Performance Dietitian at RITTER Sports Performance.
The good news is, with the help of savory shiitake and creamy cauliflower, you can make a rich soup at home, without all the added sodium, calories, or time.
Mushrooms are a natural source of umami, the fifth taste (along with sweet, sour, bitter, and salty). They provide a meat-like texture, making them a great replacement if you’re cutting back on protein. Mushrooms also contain B vitamins, iron, and some vitamin D, while cauliflower is a source for fiber and potassium. When blended, the two take on a creamy texture without a drop of heavy cream. Curry powder and turmeric add bright spice and color to this recipe. And don’t be afraid to double the recipe. “Simply make a big batch for dinner,” Saullo says, “and then freeze the other half for a fast and healthy meal another night.”
Creamy Cauliflower and Shiitake Soup Recipe
YieldAbout 6 cups
Total Time45 minutes
- 3 tablespoons olive oil
- 4 cloves garlic, roughly chopped
- ½ white onion, roughly chopped
- ¾ lb. cauliflower florets, roughly chopped
- ½ lb. (4 oz.) Yukon (gold) potato, peeled and cut into cubes
- 6 cups water
- 1 teaspoon salt-free garlic powder
- ½ teaspoon turmeric
- ¼ tsp salt (optional)
- 32 (16 ozs. total) shiitake mushrooms, thinly sliced (stems removed)
- ¼ cup cilantro (optional)
- Red chili pepper flakes (optional)
- In a large pot, heat 1 tablespoon of olive oil over medium heat. Add garlic and onion and sauté until soft, 3 to 5 minutes. Add cauliflower, potato, and water. Bring to a boil. Then, simmer covered, until potatoes are soft enough to pierce with a fork, about 20 minutes.
- Let soup cool for 10 minutes and blend until smooth, using a stand-up blender or handheld blender in the pot. Add spices, and stir until combined. (Return mixture to the pot if using a stand-up blender.) Cover and simmer.
- Heat 1 tablespoon of olive oil in a large skillet. Add half the mushrooms, careful to not crowd the pan. Cook over medium heat, stirring occasionally, until mushrooms turn golden brown, about 8 minutes. Stir into soup, and repeat with second batch of mushrooms.
- Serve soup immediately, topping with cilantro and chili pepper as desired. Save any leftovers in an airtight container in the refrigerator for up to a week. Or cool and freeze, in individual portions, for up to three months.
Serving Size: 1 cup
(260 g, 9 oz)
Servings per Recipe: 6
Amount per Serving:
Carbohydrate: 10 g
Cholesterol: 0 mg
Fat: 7.3 g
Saturated Fat: 1 g
Protein: 4 g
Sodium: 119 mg
Sugar: 3.3 g
Potassium: 512 mg
Dietary Fiber: 2.9 g