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Healthy menu recipes

by: Simone Blaise | .
Blissful Eating | .
published: March 16, 2016

Curried Cauliflower Soup

When one of our contributors, Simi, originally developed this recipe, it was because she wanted to make something easy with whatever she had in her fridge. She turned a simple cauliflower into a curried potage that will delight your tastebuds.

Just in case “potage” is a word that is new to you;

Po • tage \pó -’täzh\

A potage is a blended, puréed, or otherwise thick soup. In French, all soup is called “le potage”. French soups are typically blended soups (except for the bouillabaisse they eat in the south or high-society consommé broth), so it’s no wonder we take their general word for soup as our word for the thick version.

Believe it or not cauliflower is a super food! It’s full of amazing nutrients like vitamin C (it actually supplies about 77% of daily requirements!), vitamin K, protein, magnesium, fiber, and much more. It has anti-cancer properties, and even specifically has been found to prevent and even treat prostate cancer when it is combined with turmeric (turmeric is a root in the ginger family that gives curry powder its gorgeous saffron color). That makes this soup a healthy food if you ask me!

Prep Time…10 min / Cook Time…40 min / Total Time…50 min

Ingredients:

  • ½ a medium onion, diced
  • 1 cup carrots, large chopped
  • 1 medium head of cauliflower, chopped into small pieces
  • 1 tsp curry powder
  • 2 tsp cumin
  • 1 tsp salt
  • 1 tsp turmeric powder (if you don't have this use 1/2 tsp more curry powder)
  • 1.5 cups of vegetable stock
  • 2 tbsp olive oil
  • Cayenne pepper powder, to taste (optional)
  • Salt and pepper, to taste

GARNISH (OPTIONAL)

  • 1Canned coconut milk
  • Cilantro
  • Pumpkin seeds
  • Cayenne pepper
  • Black Pepper
  • Purple Carrots, boiled or roasted

Instractions:

  1. Preheat oven to 350 degrees
  2. In a bowl, toss the cauliflower with 1 tbsp of the olive oil, the cumin, and the salt
  3. Spread the florets on a baking sheet
  4. Once the oven is preheated, add the sheet and roast for about 20 minutes
  5. Heat the other 1 tbsp olive oil in a large pan on medium heat, just enough that it sizzles when you add a piece of onion to it (do not let burn or smoke)
  6. Add the onion and carrots and let cook for about 5 minutes
  7. Add the curry powder, turmeric powder, and a pinch of salt. 
  8. Stir for 2 minutes so the spices have time to "open up" with the heat.
  9. Add roasted cauliflower and vegetable broth and stir to combine
  10. Remove from heat and let cool (if too hot it will explode in the blender)
  11. Add the soup to the blender and liquify to a smooth consistency
  12. If the mixture is too thick add more vegetable stock
  13. If desired, add the soup back to the pot to heat through to desired temperature (about 3-5 minutes)
  14. Add salt and pepper to taste

TO ADD CHUNKS OF POTATO
Wash, peel, and cube two medium-sized russet potatoes (can use yukon golds or fingerling, just use 4-5 and peeling is optional). Add to a pot and cover with cold water (just 1-2 inches above the potatoes) and a large pinch of salt. Boil for 15 minutes or until tender. Strain and stir into soup at the end.

TO BLEND IN POTATO FOR A THICKER, SILKIER SMOOTH TEXTURE
Same as above, but add them to the blender during the blending step.

TO ADD LENTILS
Buy any dried lentils you like ("regular" ones are khaki-brown in color, but red or French green lentils work too - "split red" are different and take much less time to cook). Wash them in a strainer and pick out any rocks if you find them. Add 3 cups of water and 1 cup of lentils to a pot. Lentils will triple in size so make sure it's large enough. Bring to a boil, cover with a lid, then reduce heat to a simmer until tender. This should take about 45 to 55 minutes. Do not remove the lid until the 45 minute-mark to check them, then let cook a little longer if needed. This makes more than enough for the soup so you can save some for later. Add about one to two cups of the lentils to the soup, depending on how lentil-y you want it.

TO BLEND IN LENTILS FOR A THICKER, HEARTIER SMOOTH TEXTURE
Cook the lentils as described above. Add 1 cup of lentils to the blender when you blend the cauliflower and liquify. Test the consistency and add another cup if desired.

TO ADD CHUNKS OF CARROTS
Cut 2-3 medium carrots into large, bite-sized chunks. Add to a pot of boiling water and boil until tender, about 10-20 minutes.

TO ADD SWEET PEAS
After the blending step, and just before you serve, add the soup back into the saucepan on the stove. Add about 1 cup of frozen peas and heat for about 5 minutes until the peas have thawed and the soup is hot.

TO ADD COCONUT MILK FOR MORE CREAMINESS (ADDS MORE FAT AND CALORIES TO THE DISH)
Substitute canned coconut instead for 1/2 cup of vegetable broth for a richer, creamier taste.

Hearty Sweet Potato Chili

This chili recipe is especially phenomenal. Contrary to popular belief, chili doesn’t need meat to have an incredible flavor profile if you have the right plant-based ingredients. The tomato paste adds this stewed-for-hours depth of flavor. The sweet potatoes give a beautifully hearty texture, with a touch of sweetness that compliments the savory perfectly. The cumin creates a gorgeous scent and gives a mildly spicy flavor. It’s comforting, tasty, and satisfyingly filling.

Prep Time 5 min / Cook Time 40 min / Total Time 45 min

Ingredients:

  • ½ a medium onion, diced
  • 1 cup carrots, large chopped
  • 1 medium head of cauliflower, chopped into small pieces
  • 1 tsp curry powder
  • 2 tsp cumin
  • 1 tsp salt
  • 1 tsp turmeric powder (if you don't have this use 1/2 tsp more curry powder)
  • 1.5 cups of vegetable stock
  • 2 tbsp olive oil
  • Cayenne pepper powder, to taste (optional)
  • Salt and pepper, to taste

GARNISH (OPTIONAL)

  • Canned coconut milk
  • Cilantro
  • Pumpkin seeds
  • Cayenne pepper
  • Black Pepper
  • Purple Carrots, boiled or roasted

Instructions:

  1. Preheat oven to 350 degrees
  2. In a bowl, toss the cauliflower with 1 tbsp of the olive oil, the cumin, and the salt
  3. Spread the florets on a baking sheet
  4. Once the oven is preheated, add the sheet and roast for about 20 minutes
  5. Heat the other 1 tbsp olive oil in a large pan on medium heat, just enough that it sizzles when you add a piece of onion to it (do not let burn or smoke)
  6. Add the onion and carrots and let cook for about 5 minutes
  7. Add the curry powder, turmeric powder, and a pinch of salt
  8. Stir for 2 minutes so the spices have time to "open up" with the heat
  9. Add roasted cauliflower and vegetable broth and stir to combine
  10. Remove from heat and let cool (if too hot it will explode in the blender)
  11. Add the soup to the blender and liquify to a smooth consistency
  12. If the mixture is too thick add more vegetable stock
  13. If desired, add the soup back to the pot to heat through to desired temperature (about 3-5 minutes)
  14. Add salt and pepper to taste

TO ADD CHUNKS OF POTATO
Wash, peel, and cube two medium-sized russet potatoes (can use yukon golds or fingerling, just use 4-5 and peeling is optional). Add to a pot and cover with cold water (just 1-2 inches above the potatoes) and a large pinch of salt. Boil for 15 minutes or until tender. Strain and stir into soup at the end.

TO ADD LENTILS
Buy any dried lentils you like ("regular" ones are khaki-brown in color, but red or French green lentils work too - "split red" are different and take much less time to cook). Wash them in a strainer and pick out any rocks if you find them. Add 3 cups of water and 1 cup of lentils to a pot. Lentils will triple in size so make sure it's large enough. Bring to a boil, cover with a lid, then reduce heat to a simmer until tender. This should take about 45 to 55 minutes. Do not remove the lid until the 45 minute-mark to check them, then let cook a little longer if needed. This makes more than enough for the soup so you can save some for later. Add about one to two cups of the lentils to the soup, depending on how lentil-y you want it.

TO ADD CHUNKS OF CARROTS
Cut 2-3 medium carrots into large, bite-sized chunks. Add to a pot of boiling water and boil until tender, about 10-20 minutes.

TO ADD SWEET PEAS
After the blending step, and just before you serve, add the soup back into the saucepan on the stove. Add about 1 cup of frozen peas and heat for about 5 minutes until the peas have thawed and the soup is hot.

 

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