Indian Cauliflower Soup with Garam Masala

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  • Makes: 6 servings
  • Start to Finish: 35 mins
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Indian Cauliflower Soup with Garam Masala
Ingredients
 
Nonstick cooking spray
1/2
cup coarsely chopped onion (1 medium)
3
cloves garlic, minced
1
32 ounce carton reduced-sodium chicken broth
1/2
of a head cauliflower (14 ounces), cut up
2
cups peeled and cubed Yukon gold or red potatoes (2 medium)
1/2
cup chopped carrot (1 medium)
1
tablespoon grated fresh ginger
1 1/2
teaspoons garam masala (or 3/4 teaspoon curry powder and 3/4 teaspoon ground cumin)
1/2
cup plain fat-free or low-fat yogurt
 
Salt
 
Cayenne pepper
 
Snipped fresh chives or Italian (flat-leaf) parsley (optional)
Directions
  1. Lightly coat a large saucepan with cooking spray; heat saucepan over medium heat. Add onion and garlic; cook for 3 to 5 minutes or until tender, stirring frequently.
  2. Stir in broth, cauliflower, potatoes, carrot, ginger, and garam masala. Bring to boiling; reduce heat. Simmer, covered, about 12 minutes or until vegetables are tender; cool slightly.
  3. Transfer vegetable mixture, half at a time, to a blender or food processor. Cover and blend or process until nearly smooth. Return pureed mixture to saucepan. Stir in yogurt; heat through (do not boil).
  4. Season to taste with salt and cayenne pepper. If desired, garnish each serving with chives.
Nutrition Facts (Indian Cauliflower Soup with Garam Masala)
    Per serving:
  • 85 kcal cal.,
  • 406 mg sodium,
  • 16 g carb.,
  • 3 g fiber,
  • 5 g sugar,
  • 6 g pro.
  • Percent Daily Values are based on a 2,000 calorie diet
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