Nutritious & Delicious Recipe for Cauliflower Chowder

It was a cold and rainy day a few days ago and I decided it was time to try a new soup recipe! I’m currently on two Hot Mama programs: Body Smarts (that’s our 12-week nutrition and fitness program) and IGNITE (our at-home metabolic workouts…BAM!). I needed a hearty soup that made me feel cozy and warm, but also filled me up. Now, I’ve heard a lot about cauliflower as a replacement for rice and potatoes, but I gotta tell you, I hadn’t been sold on the idea. Until now.

I found a recipe online and modified it to fit the guidelines of the programs I’m in…and to be honest, add a little flavor! Now, I’m no chef and a lot of the recipes I try to alter fail miserably and my poor husband chokes the food down. But this recipe? I got the “don’t change a thing…this is awesome”. Oh yeah I did! BAM! Go me! The anti-chef has become the chef. Well…maybe for this recipe. :p

If you’re looking for a heart, nutritious and delicious soup…this is it, Mamas! The ingredients are easy to find and it took me 20 minutes to get it on the stove simmering away. I hope you give it a whirl!

Hearty & Delicious Cauliflower Chowder

2016-11-03 06:20:50

Serves 6

Packed with tons of vegetables and no heavy cream, this soup will warm your bones in the winter and fill you up! It is super quick to make and so yummy to eat!

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Prep Time

20 min

Cook Time

15 min

Total Time

35 min

Prep Time

20 min

Cook Time

15 min

Total Time

35 min

156 calories

18 g

13 g

6 g

10 g

3 g

367 g

306 g

6 g

0 g

3 g

Nutrition Facts

Serving Size

367g

Servings

6

Amount Per Serving

Calories 156

Calories from Fat 54

% Daily Value *

Total Fat 6g

9%

Saturated Fat 3g

13%

Trans Fat 0g

Polyunsaturated Fat 1g

Monounsaturated Fat 2g

Cholesterol 13mg

4%

Sodium 306mg

13%

Total Carbohydrates 18g

6%

Dietary Fiber 3g

14%

Sugars 6g

Protein 10g

Vitamin A

74%

Vitamin C

85%

Calcium

10%

Iron

7%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Ingredients

1. 4 - 6 slices bacon, diced
2. 1 Tbsp unsalted butter
3. 2 cloves garlic, minced
4. 1 onion, diced
5. 2 carrots, peeled and diced
6. 2 stalk celery, diced
7. 1/4 cup all-purpose flour
8. 4 cups low-sodium chicken broth
9. 1 cup skim milk
10. 1 head cauliflower, roughly chopped
11. 1 bay leaf
12. 1/4 - 1/2 tsp cayenne pepper
13. 1/2 - 1 tsp oregano
14. 1/2 tsp parsley
15. Kosher salt, to taste
16. Black pepper, to taste

Instructions

1. Heat a large stockpot over medium heat. Add bacon and cook until crispy. Transfer to a paper towel-lined plate, set aside.
2. Drain most of the bacon fat. Add and melt unsalted butter to the stockpot.
3. Add garlic, onion, carrots and celery. Cook 3-4 minutes, stirring occasionally, until tender.
4. Stir in cauliflower and bay leaf. Stir occasionally. Cook until somewhat tender (3-4 minutes).
5. Add flour to the veggies. Stir and cook until flour starts to brown (about 1 minute).
6. Gradually pour in chicken broth and milk. Add all seasoning. Cook, whisking constantly, until slightly thickened (about 3-4 minutes).
7. Bring to a boil.
8. Reduce heat and simmer until cauliflower are tender (about 12-15 minutes).
9. If your chowder is too thick, add more milk as needed.
10. Serve immediately. Garnish with crispy bacon.

beta

calories

156

fat

6g

protein

10g

carbs

18g

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