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Recipe: Potato Cauliflower Soup
Servings: 6
Preparation Time: 15 min.
Cooking Time: 30 min.
 
Ingredients:
  • 1 Lbs. potato, peeled and cut into 0-1/2 inch cubes
  • 1/2 cup scallions, white part only, chopped
  • 1/2 tsp. caraway seeds
  • 4 cup water
  • 3 cup vegetable stock
  • 1-1/2 Lbs. cauliflower florets\cooked
  • 1/2 cup scallion greens, thinly sliced
  • 2 Tbs. grated Parmesan cheese
  • 1-1/4 cups seasoned croutons
This Recipe is considered:
Low Cholesterol
Cooking Directions:
Combine potatoes and next 4 ingredients in a heavy saucepan over medium high heat. Season with salt to taste and bring to a boil. Reduce heat to medium low. Simmer 15-20 minutes or until potatoes are very tender. Transfer mixture to a blender or food processor and puree. Return puree to saucepan and add cauliflower florets. Simmer 7 minutes or until cauliflower is tender. Remove from heat. Stir in scallion greens and pepper to taste. Sprinkle with Parmesan and croutons. Serve chilled, if desired.
 
Per Serving: calories 166, fat 4.5g, calories from fat 24%, protein 5.9g, cholesterol 1.5mg, dietary fiber 5.9g

Nutrients Exchanges
Calories 166 Milk Exchanges 0.0
Protein 5.9g Vegetable Exchanges 1.2
Carbohydrates 31.0g Fruit Exchanges 0.0
Dietary Fiber 5.9g Bread Exchanges 1.5
Sugar 3.4g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 4.5g Lean Meat Exchanges 0.1
Saturated Fat 1.8g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 1.6g Fat Exchanges 0.3
Poly-unsaturated Fat 1.1g
% Calories from Fat 24%    
Cholesterol 1.5mg
Sodium 298.6mg
Vitamins Minerals
Vitamin A 44.3IU Calcium 74.4mg
Thiamin (B1) 0.7mg Copper 1.6mg
Riboflavin (B2) 1.0mg Iron 2.1mg
Niacin (B3) 2.2mg Magnesium 40.4mg
Vitamin B6 0.6mg Manganese 0.6mg
Vitamin B12 0.1mcg Phosphorus 111.9mg
Vitamin C 63.4mg Potassium 557.8mg
Vitamin E 1.5IU Selenium 5.5mcg
Folate 72.4mcg Sodium 298.6mg
Pantothenic Acid 1.2mg Zinc 1.1mg