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Indian Cauliflower Soup with Garam Masala

Makes: 6 servings
Start to Finish 35 mins
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)
  • Servings Per Recipe 6,
  • cal. (kcal) 85,
  • carb. (g) 16,
  • fiber (g) 3,
  • sugar (g) 5,
  • pro. (g) 6,
  • vit. A (IU) 1652,
  • vit. C (mg) 41,
  • Thiamin (mg) 0,
  • Riboflavin (mg) 0,
  • Niacin (mg) 2,
  • Pyridoxine (Vit. B6) (mg) 0,
  • Folate (g) 52,
  • Cobalamin (Vit. B12) (g) 0,
  • sodium (mg) 406,
  • Potassium (mg) 500,
  • calcium (mg) 71,
  • iron (mg) 1,
  • Percent Daily Values are based on a 2,000 calorie diet

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